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at CFN looks like...


Strength/Skill
4 rounds

A1) Seated DB press @ 21x1 x 8-10 reps, rest :45
A2) Russian KBS x 12-15 reps, rest: 45
A3) Single Arm DB Row @ 1112 x 10-12/leg, rest :45
A4) DB Split Squat @ 3010 x 8-10/leg, rest :45


WOD
1000 m row
800 m run 
*record time

Rest 5 minutes

Row 500 m
Run 400 m
*record time

 



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