SHIELD Crossfit – CrossFit

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Weightlifting

Clean Complex: 2 Clean Pulls + 2 Clean High Pulls + 2 Power Cleans (4 sets – Moderate Weight)

Metcon

Metcon (Time)

5 Rounds

10 Deadlifts

20 Double Unders

10 Pull Ups

20 Double Unders

RX: 185/115

RX+: 205/145

Goal: 18 min

Cap: 22 min

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