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at CFN looks like...

 

Warm Up
20 min with partner (switch every minute) 

Min 1: Row 200 m while partner holds a plank 
Min 2: AB 12/9 cals while partner holds a wall sit or bottom of the squat
Min 3: 30 sit ups (alternating every 5 reps)
Min 4: 16 air squats/partner 

Down Dog as a group

Strength/Skill
12 minute EMOM

1: 20 m walking lunges - can be weighted or unweighted
2: 6-8 strict TTB 

WOD
20 min AMRAP w/partner

40 cal AB or row
30 DB deadlifts 
400 m together
30 push ups
20 DB front squats - same weight as deadlifts
Run 400 m together

 



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