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W.O.D.

Alpha Sunday

SHIELD Crossfit – CrossFit

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Strength

Deadlift (Find a Heavy Set of 5)

Metcon

Metcon (AMRAP – Reps)

20 Single Arm KBS

10 KB Snatch

40 Burpees

20 American KBS

10 KB Snatch

30 Box Jumps

20 Russian KBS

10 KB Snatch

20 Burpee Box Jumps

RX: 53/35

Rx+: 73/53