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W.O.D.

Alpha Sunday

SHIELD Crossfit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m

Mod Cindy (x3)

-5 Scap Pull Ups

-7cap Push Ups

-9 Air Squats

400m

Metcon (Weight)

10 EMOM

Build Heavy Bear Complex

Metcon (Weight)

10 EMOM

Build Heavy Bear Complex

Metcon (Time)

“Hotshots 19”

6 Rounds for Time

30 Air Squats

19 Power Cleans

7 Strict Pull Ups

400 Meter Run

Rx: 135/95

Rx+: with a vest