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at CFN looks like...

Warm Up
3 rounds
High knees down, butt kicks back
Bear crawl down, gorilla walk back
10 kang squats
10 scap pull ups
Step over the fence down/ostrich walk back
:10 deadbug hold/side

Clean Warm Up
Strength/Skill
Every :90 x 12 rounds

Power Clean + Push Jerk @ 65-75% 1 RM C&J


WOD
1 round every 6 minutes x 4 rounds

5 pull ups
7 burpees
9 DB thrusters
:40 AB HARD



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