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at CFN looks like...

Warm Up
3 rounds 

Run 200 m/row 250 m/ AB 1 min
5 push ups @ 21x1
10 squats @32x1
5 dive bombers
10 good mornings 

Puppy pose with box as a group


Strength/Skill
Front Squats @ 32x1

3 reps x 5 sets @ 60-70% 1 RM FS, rest 2 minutes between sets

Focus on tempo and midline control

WOD
4 minute AMRAP @ 80-90%
30 KBS (24/16 kg)
25 squats
20 push ups
-REST 2 MINUTES-

3 minute AMARP @ 80-90%
25 KBS (24/16 kg)
20 squats
15 push ups
-REST 2 MINUTES-

2 minute AMRAP @ 80-90%
20 KBS (24/16kg)
15 squats
10 push ups


Mobility
With any remaining time, coaches choice!



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