Alpha Sunday

by | Oct 5, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Weightlifting

2 rep max Cluster

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

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

5 Burpee Box Jump Overs

5 Manmakers

2 (Chest to Bar + Toe to Bar + Pull Up)

Rx: 50/35; Gymnastics Complex Unbroken

Rx+: Go Faster

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