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W.O.D.

Friday Crossfit

SHIELD Crossfit – CrossFit

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Warm-up

2 Rounds

100m Row

20 Air Squats

100m Row

10 Push Ups

PVC Pipe Shoulder Warm Up

Weightlifting

Split Jerk (4 x 4 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 Double Unders

8 Front Squat

8 Toes to Bar

REST 3 Min

6 min AMRAP

15 Double Unders

6 Front Squat

6 Toes to Bar

RX: 115/75

RX+: 135/95

Goal: Total of 9 Rounds