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at CFN looks like...

Warm Up
2-3 ROUNDS
200 m run
10 PVC good mornings
20 lateral hops
30 mountain climbers
20 scorpions
10 squats

Down Dog as a Group


WOD
5 rounds for quality

25 m heavy sled push (arms extended)
16 KB crossover deadlifts
50 m OH plate carry
:30 side plank/side
16 SA split squats @ 3010 (weight in opposite hand of back leg, 8 per side)



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