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at CFN looks like...

Warm Up
2 rounds

Run 200 m 
5 diver bombers
10 m bear crawl
15 roll to splits
0:20 pigeon on each leg

SPEALLER



A.)
10 minute AMRAP

400 m run
3 wall walks
20 leg lifts over standing DB

REST 5 MINUTES

B.)
10 minute AMRAP

1000 m row
10 dball bear hug box step ups
10 supermans

REST 5 MINUTES
C.)
10 minute AMRAP

AB 40 cals
30 Russian KBS
:20 L sit

REST 5 MINUTES



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