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W.O.D.

Wednesday Crossfit

SHIELD Crossfit – CrossFit

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Metcon

Warm-up (No Measure)

3RNFT

6 Push Ups w/ T Hold

6 Sprawls

6 Small Circles

6 Air Squats

Banded stretches

Metcon (Time)

For Time

50 Thrusters

25 HSPU

40 Thrusters

20 HSPU

30 Thrusters

15 HSPU

20 Thrusters

10 HSPU

10 Thrusters

5 HSPU

RX: 45/35

Rx+: Strict HSPU