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at CFN looks like...

Warm Up

5 mins - row/run/AB/jump rope 

2-3 rounds
20 lateral hops over the line
20 mountain climbers
20 scorpions
10 light DB RDLs @ 3111 
10 light DB thrusters
:30 plank

Down Dog Series

WOD
Teams of 3
2 Rounds (30 Minute Cap):

250m row or 10 AB cals each
100 Dumbbell Snatches 
250m row or 10 AB cals each
100 Step Down Box Jump Overs (24/20)
250 m row or 10 AB cals each
100 Thrusters (75/55)



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