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at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
30 jumping jacks
10 squats
10 push ups
Step over the fence down/ostrich walk back
10 scap pull ups

SPEALLER

WOD
20 minute AMRAP with a partner

Partner 1 rows or bikes for cals while...
Partner 2 does rounds of Strict Cindy (5 strict pull ups, 10 push ups, 15 squats)

-Switch as needed

Score = cals on AB or row + reps of Cindy



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