SHIELD Crossfit – CrossFit

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Warm-up

400m Row

3 Rounds

8 KB RDL

8 Bulg Split Squats

8 Lateral Lunges

Dynamic Streches

Metcon

Metcon (Weight)

18 min E3MOM

10 Deadlifts

200m Run

10 Deadlifts

RX: Complete All Rounds

Score: Weight

Suggested RX Weights: 165/115

Strength

4 x 12 Lateral Shoulder DB Raise

And…

4 x 10 BB Rollouts

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