Community WOD

SHIELD Crossfit – CrossFit

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Warm-up (No Measure)

2 rounds

1min Jump Rope

2 Rounds of Cindy

Line Drills

Metcon (Calories)

15 EMOM

1) 40 sec Max Cal

2) 7 Devil Presses

3) 14 Box Jump Overs

Metcon (Time)

3 Rounds for Time

400m Recover Run 60%-70%

200m Mod Fast Run 70%-80%

100m Fast Run 80%-90%

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