SHIELD Crossfit – CrossFit

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Warm-up

4 Rounds

10 Russian KBS

10 Hollow Rocks

10 Jumping Air Squats

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

1 Mile Run + Max Effort Burpees

5 min Rest

6 min AMRAP

800m Run + Max Effort Burpees

5 min Rest

3 min AMRAP

400m Run + Max Effort Burpees

Score: Total Burpees

RX+: w/ a Vest

Core

Metcon (Time)

Accumulate 4 mins in a Dead Bug position

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