SHIELD Crossfit – CrossFit

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Warm-up

1 Mile Run

Banded Shoulder Warm Up

Strength

4 x 8 Strict Pull Up

And…

4 x Max Effort D Ball Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Wall Balls (20/14)

10 Med Ball Sit Ups

10 Jump Tucks

RX+: 30/20

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