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at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
20 second Squat Hold + 9 Air Squats
10 Russian Twists
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds Butt Kicks
10 Jump Squats
5 Dive bombers + 5 thoracic bridges/side
400 m run

Gorilla walk down/straight legged bear crawl back
Lizard walk down/ostrich walk back

WOD
CROSSFIT TOTAL
15 minutes to find 1 RM back squat 

15 minutes to find 1 RM strict press

15 minutes to find 1 RM deadlift

 



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