SHIELD Crossfit – CrossFit

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Warm-up

200m Run

10 Air Squats

10 Lunges

10 Jumping Squats

10 Jumping Lunges

200m Run

Barbell Warm Up

Metcon

Metcon (Weight)

E20MOM

Even: 5 Burpee over Bar + 5 Hang Power Clean & Jerks

Odd: 4 Burpees over Bar + 4 Thrusters

RX: All rounds and reps completed at same weight

Score: Weight

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