Monday Crossfit

SHIELD Crossfit – CrossFit

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Warm-up

300m Run

3 Rounds of Cindy

300m Run

Gymnastics

Kipping Pull Up/ Muscle Up Progressions

Metcon

Metcon (Time)

10 Rounds

3 Snatches (155/110)

1 Muscle Up (3 C2B, OR 4 PU OR 5 Jumping PU)

*EMOM 10 Air Squats

RX+: Squat Snatch

Goal: 14 min

Cap: 18 min

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