Wednesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

400m Run

Speed Ladder Work

400m Run

Metcon

Metcon (Time)

For Time

200 Single Arm Alt DB Clusters (squat Clean Thruster)

**E2MOM 5 Burpees starting on the 0:00 mark

RX: 40/25

RX+: 50/35

Time Cap: 24 mins

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