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W.O.D.

Monday Workout

SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Line Drills

Metcon (Time)

HIIT

21 – 15 – 9

KB Deadlift

Burpee

5 min Rest

15 – 12 – 9

KB Deadlift

Burpee

5 min Rest

12 – 9 – 6

KB Deadlift

Burpee

Score: Total Time

Cap: 30 min

Crossfit

21 – 15 – 9

Deadlift (135/95)

Burpee

5 min Rest

15 – 12 – 9

Deadlift (185/115)

Burpee

5 min Rest

12 – 9 – 6

Deadlift (225/135)

Burpee

Score: Total Time

Cap: 30 mins