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Alpha Sunday

SHIELD Crossfit – CrossFit

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Metcon (AMRAP – Reps)

One barbell, loads of fun

In 2 minute blocks, the athlete will perform 1 max effort set of each movement…

1 minute rest between movements

Dead lift

Hang clean

Push Press

Back squat

Squat clean

Push jerk

* During the set, if the athlete must rest, they must do so holding the barbell, once it is put down, the set is over

* Deadlifts must be touch and go

Rx: 95/65

Rx+: 135/95