SHIELD Crossfit – CrossFit

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Weightlifting

Split Jerk (Find a Heavy Single)

Metcon

Metcon (Time)

100 Double Unders

80 Russian KBS (53/35)

60 Air Squats

40 DB Snatch (40/25)

20 Single Leg V Ups (Per Leg) Or GHD

10 Sandbag Burpee + Squat Clean

Time Cap 18 Min

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