SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Line Drills
Metcon (Time)
HIIT
21 – 15 – 9
KB Deadlift
Burpee
5 min Rest
15 – 12 – 9
KB Deadlift
Burpee
5 min Rest
12 – 9 – 6
KB Deadlift
Burpee
Score: Total Time
Cap: 30 min
Crossfit
21 – 15 – 9
Deadlift (135/95)
Burpee
5 min Rest
15 – 12 – 9
Deadlift (185/115)
Burpee
5 min Rest
12 – 9 – 6
Deadlift (225/135)
Burpee
Score: Total Time
Cap: 30 mins
