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at CFN looks like...

Warm Up
5 minutes - bike/row/jump rope

Down Dog as a group

then, You go I Go w/partner (alt every movement) 

2 rounds @ 70% of 
10 goblet squats @ 22x1
250 m row 
20 twisting mountain climbers
10 scap pull ups

Strength/Skill
12 min EMOM

1: 5 front squats - clean the bar from the floor, moderate weight, should be able to do 5 UB 
2: 5 C2B


WOD
20 min AMRAP w/partner

50 Russian KBS
40 Row cals 
30 man makers 
100 DU 
30 pullups 
40 AB cals 
50 wallballs

 



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