SHIELD Crossfit – CrossFit

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Weightlifting

Squat Clean (Find a heavy triple)

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Total Reps

2 mins AMRAP

200m Run

Max Effort Pull Ups

1 min Rest

2 min AMRAP

200m Run

Max Effort Power Cleans

1 min Rest

RX: 115/75

Goal: 100 Reps total

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