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W.O.D.

Monday Workout

SHIELD Crossfit – CrossFit

View Public Whiteboard

Warm-up

1000m Row

Line Drills

Mobility

Strength

Bench Press (10 min E2MOM 5 Reps @ 70% w/ a pause at bottom)

Metcon

Metcon (Time)

HIIT Fit

6 Rounds

200m Run

8 Db Push Press

6 Toes to Bar

1 min Rest

Crossfit

2 Rounds

400m Run

15 Push Press

12 Toes to bar

*Rest 5 mins & Repeat

RX: 95/65

Score: Total Time

Goal: 16 min

Cap: 18 min

Competitor

2 Rounds

400m Run

15 Push Press

12 Toes to bar

*Rest 5 mins & Repeat

RX+: Unbroken all rounds