SHIELD Crossfit – CrossFit
Warm-up
400m Weighted Carry
Hip Mobility
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Cap: 13mins
HIIT:
21 Med Ball Cleans
21 Dips
1 min Rest
15 Med Ball Cleans
15 Dips
1 min Rest
9 Med Ball Cleans
9 Dips
