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Friday CrossTraining

SHIELD FITNESS – Cross Training

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Warm-up

400 m run

2 RNDS

10 scap pulls

10 slow behind the neck PVC press

5 inch worms

Barbell warmup

Metcon

Metcon (Time)

For Time

2000m Row

20 Strict Press

20 Push Press

20 Jerks

2000m Row

Rx: 75/55

Rx+ 95/65