Alpha Sunday

SHIELD Crossfit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

12 AMRAP

25 Hang Cleans 95/65

8 Burpees Over Bar

25 Shoulder To Overhead 95/65

8 Chest To Bar

5 minute rest then…

Metcon (AMRAP – Rounds and Reps)

Open Workout

15.1

9 min AMRAP

15 Toes To Bars

10 Deadlifts 115/75

5 Snatch 115/75

Followed immediately by

Metcon (Weight)

Open Workout

15.1a

1 Rep Max Clean and Jerk

6 minute time cap

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