SHIELD Crossfit – CrossFit

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Warm-up

400m Partner Plate/D Ball/Med Ball Carry

45/35

Banded Hip Stretches

400m Run

Strength

Back Squat (12 min E2MOM – 3 Reps – @80%)

Take ample time to work up to 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Chest to Bar

15 Push Ups

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