SHIELD Crossfit – CrossFit

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Warm-up

200m Zombie Walk

400m Run

200m Zombie Walk

Banded Hip Streches

Metcon

Metcon (Time)

HIIT

For Time

1 mile Run

30 DB Bench Press (50/35)

1km Row

30 DB Bench Press (50/35)

1 mile Run

Crossfit

For Time

1 mile Run

30 Bench Press (135/75)

1km Row

30 Bench Press (135/75)

1 mile Run

Competitor

For Time

2400m Run

30 Bench Press (135/75)

1,500m Row

30 Bench Press (135/75)

2,400m Run

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