SHIELD Crossfit – CrossFit

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Warm-up

500m Row

2 Rounds

10 Leg Swings R + L

10 Leg Swings F + B

10 Goblet Squats

5 Bulg Split Squats Per Side

Strength

Back Squat (36 min E3MOM)

0 – 12 min 5 Reps @ 65%

12 – 24 min 3 Reps @ 75%

24 – 36 min 1 Rep AHAP

Metcon

800m Run (Time)

Max Effort 800m Run

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