SHIELD Crossfit – CrossFit
Warm-up
5 Rounds
100m Run
5 Wall Balls
Shoulder Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min EMOM
Min 1: 40 Double Unders
Min 2: KB Complex: 3 Single Arm Russian KBS + 2 KB Clean + 1 KB Press (Per Arm)
RX: 53/35
RX+: Double Russian KBS + Double KB Clean + Double KB Press 53/35
Strength
Push Jerk (Rest 5 mins into… )
0:00 to 6:00
E2MOM 3 Strict Press AHAP
6:00 to 12:00
E2MOM 3 Push Press AHAP
12:00 to 18:00
E2MOM 3 Push Jerk AHAP
