SHIELD Crossfit – CrossFit

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Strength

Bench Press (3 x 12 @ 70%)

3 x 12 Ring Rows between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

14 min AMRAP

7 Toes 2 Bar

7 Push Ups

30 sec Rest

7 Pull Ups

7 Push Ups

30 sec Rest

Crossfit

14 min AMRAP

7 Toes 2 Bar

7 Push Ups

7 Pull Ups

7 Push Ups

RX+: Weighted Vest

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