SHIELD Crossfit – CrossFit

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Warm-up

800m Run

3 Rounds

8 PVC Pass Through + OHS

8 Banded Pull Aparts

8 Push Ups

8 Banded “I-Y-T”

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
HIIT Version:

10 – 8 – 6 – 4 – 2

Double KB Deadlift

Bench Press

DB Clean

1 min Rest between Rounds

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