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at CFN looks like...

 

Warm Up
5 minutes run/row/AB

Agility Ladder Drills (upper body and lower body)

Then SPEALLER

Strength/Skill
Spend 10 minutes practicing rope climbs

Spend 10 minutes practicing pistols

WOD
3 rounds

1 minute thrusters (45/35)
1 minute DU
1 burpees
1 min AB cals
rest a minute between stations



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