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Friday Crossfit

SHIELD Crossfit – CrossFit

View Public Whiteboard

Warm-up

200m Run

2 Rounds

7 Push Ups

7 Hollow Rocks

6 Scorpions (3 per side)

Strength

Bench Press (Find a Heavy Single)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.