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at CFN looks like...

Warm Up
10 minutes steady

20 jumping jacks
5 push ups
10 sit ups
15 squats
20 scorpions
15 supermans
10 banded pull aparts
5 scap pull ups

Goat Day - 20 minute EMOM

Odd Minutes: Movement 1
Even Minutes: Movement 2

Goat” is CrossFit speak for a movement that challenges us. Today we are going to practice an aerobic skill and a gymnastics skill.
As an example, if you want to be more efficient on the rower, we need to work on the mechanics of the row. And if you want to do a handstand push up, you have to be able to kick up against the wall. 

1 round every 4 minutes x 5 rounds

5 burpees
9/7 AB cals
100 m run


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