Friday Workout

SHIELD Crossfit – CrossFit

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Warm-up

Speed Ladder Work

Running Line Drills

Shoulder / Chest Warm Up

Strength

Bench Press (Pyramid)

20 @ Empty Bar

16 @ 35%

12 @ 50%

8 @ 65%

6 @ 75%

3 @ 90%

3 @ 90%

4 @ 75%

6 @ 65%

Max Reps @ 50%

Metcon

Metcon (Time)

8 min EMOM

50m Shuttle Run

(End of the Rig and Back – Starting at back gate)

Score: Slowest Round

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