SHIELD Crossfit – CrossFit
Warm-up
800m Row
Dynamic Stretching
800m Row
Metcon
Metcon (Time)
For Time
50 Thrusters (45/35)
40 Back Squats (45/35)
30 V Ups
20 HSPU
10 OH Lunges (per leg)
20 HSPU
30 V Ups
40 Back Squats
50 Thrusters
*E4MOM 200m Run starting at 0:00
Rx+: 300m per round
Cap: 40 mins
