SHIELD Crossfit – CrossFit

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Metcon (Calories)

8 AMRAP

12/10 Cal Row

10 Burpees over Rower

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

12 C2B

10 Dips

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

10 Wall Balls 20/14

30 DU

Metcon (Distance)

8 AMRAP

12 OH Lunges

400m Run

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