SHIELD Crossfit – CrossFit

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Warm-up

4 min Tabata

Burpees

High Knees in place

Lateral Hops

Hollow Rock Hold

PVC Pipe Shoulder and OH stretches/warm up

Barbell Snatch Burgener Warm-Up

Metcon

Metcon (Time)

8 Rounds for time

8 Hang Power Snatches

8 Back Rack Barbell Step Ups

RX: 75/55

Goal: 18 min

Cap: 22 min

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