Alpha Sunday

by | Jun 15, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Strength

2 rep max Cluster (Find a Heavy Double)

Find a 2 rep max Cluster. Must be touch and go.

Metcon

Metcon (AMRAP – Reps)

90sec on / 30sec off

Sled Pull 90/45

Tire Flips

DBall Ground to Over Shoulder 80/50

GHD/v-Ups

Bench Press 135/95

Power Cleans 155/105

Double Arm KB Snatch

Hammer Curls

Floor DB Tricep Extention

Bent Over DB Flys

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