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at CFN looks like...


Strength/Skill
Paused Back Squats - hold the bottom for :03

3 reps x 5 sets, do all 5 sets at a weight that is challenging, rest 2 minutes between sets

*take 2-3 warm ups sets to find working weight


WOD
10 minute AMRAP

150 DU buy in
then
3/3, 6/6, 9/9 etc

WBs
Burpees

 



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