SHIELD Crossfit – CrossFit

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Strength

4 x 30 ft Harness Pulls AHAP

Metcon

Metcon (Time)

2 Rounds for Time

30 Wall Balls

30 Hand Release Push Ups

30 Wall Balls

30 Pull Ups

RX+: 3 Rounds (only if you complete the first 2 rounds in under 10 mins)

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