Friday Crossfit

by | Feb 23, 2020 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

100m Run

10 Air Squats

100m Run

10 Push Ups

100m Run

10 Jumping Air Squats

100m Run

10 Hand Release Push Ups

Strength

Overhead Squat (Find a 2 Rep Max)

Metcon

Metcon (Time)

Mitch Special

For Time

100 Bench Press (135/80)

*300m Row Every Time The Bar is Racked

RX+: 500m Row

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