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W.O.D.

Tuesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

2 mins of Double Unders

Line Drills

Squat Review and Warm Up

Metcon

Metcon (Time)

HIIT Fit

9 – 15 – 21

Chest to Bar Pull Ups

Goblet Squats (AHAP)

Rest 2 min Between Rounds

Crossfit

9 – 15 – 21

Chest to Bar Pull Ups

Back Squats

RX: 225/185

Competitor

3 Muscle Ups

9 Back Squats

5 Muscle Ups

15 Back Squats

7 Muscle Ups

21 Back Squats

RX+: 275/195

Strength

4 x 12 Back Rack Reverse Lunges

And…

4 x 10 Bicep Curls