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W.O.D.

Wednesday Crossfit

SHIELD Crossfit – CrossFit

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Warm-up

800m Run

Line Drills

Squat Warm Up

Strength

Back Squat (12min E3MOM 8 Reps @ 60%)

Metcon

Metcon (AMRAP – Reps)

12 min E4MOM

500m Row/400m Run

Max Effort Thrusters

RX: 95/75

RX+: Go Faster