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at CFN looks like...

Warm Up
5 minutes row/AB/run/jump rope

then
2 round- steady pace
-5 windmills/side (1 KB)
-10 ring rows
-5 push ups
-10 goblet squats @32x1

Coaches choice of mobility!


WOD
In a team of 3...

400 m run together
6 rope climbs (or 30 K2E)
120 WBs
200 m bear hug carry
120 burpees
120 KBS
400 m run together



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