Wednesday Crossfit

by | Nov 13, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

4 min TABATA

Jumping Air Squats

Mountain Climbers

Broad Jumps

Pike Push Ups

Hip Mobility

Clean Review

Weightlifting

Clean Complex (Find a Heavy Single for the Complex)

Hang Pull + High Hang Clean + Hang Pull + Hang Squat Clean

Metcon

Metcon (AMRAP – Rounds)

16 min EMOM

Min 1: 200m Run

Min 2: 2 Clean & Jerk @ 185/115

*Scale Run to finish in the 1min window

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