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W.O.D.

Tuesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

400m Run

20 Leg Swings L+R

20 Leg Swings F+B

10 Russian Baby Makers

400m Run

Hip Mobility

Strength

Front Squat (Find a Heavy set of 5)

HIIT: Front Rack Sandbag Squat 6 x 12

Metcon

Metcon (Time)

HIIT

4 Rounds

20 Jump Tucks

5 Man Makers

1 min Rest

Crossfit

2 Rounds

40 Jump Tucks

10 Man Makers

RX: 50/35

Competitor

2 Rounds

60 Jump Tucks

15 Man Makers

RX+: 60/40