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at CFN look like...

Warm Up
Partner Warm up
2 rounds
1 partner runs 100 m while other partner does squats - switch 
1 partner runs 100 m while other partner does banded pull aparts - switch 
1 partner runs 100 m , while other partner does shoulder taps in plank - switch 
1 partner runs 100 m while other partner holds down dog - switch


Gymnastics Forearm Warm Up

Strength/Skill
5 rounds not for time

3-5 ring muscle ups 
-Options: 3-5 kipping swings or 3-5 false grip ring pull ups/rows

5 box jumps


WOD
14 minute EMOM

Odd: 15 WBs
Even: 10 burpees

Midline
Magic Abs!

 



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