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Friday Night Lights starting this Friday at 4pm. Pizza, salad and beverages provided by SHIELD. Heats starting at 4:30ish. Be There!

SHIELD Crossfit – CrossFit

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Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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