SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Barbell Warm Up – Hang Squat Clean Review

Metcon

Metcon (Time)

For Time

1000m Run

40 Hang Squat Cleans

800m Run

30 Hang Squat Cleans

400m Run

20 Hang Squat Cleans

200m Run

10 Hang Squat Cleans

RX: 95/65

RX+: w/ Vest

Goal: 24 min

Cap: 30 min

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