SHIELD Crossfit – CrossFit
Warm-up
800m Run
2 Rounds
50ft Monster Walks
20 Leg Swings
20 Arm Circles
10 Scap Pull Ups
400m Run
Metcon
Metcon (AMRAP – Reps)
HIIT
18 min E2MOM
8 Burpee Box Jump Overs
Max Effort Push Ups
Crossfit
18 min E2MOM
8 Burpee Box Jump Overs
Max Effort Bench Press (135/95)
Goal: 15 reps per round
Competitor
18 mins E2MOM
12 Burpee Box Jump Overs
Max Effort Bench Press (155/110)
Goal: 12 reps per round
