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at CFN looks like...

Warm Up
1 round with a partner 

1 partner runs 100 m while other partner does squats - switch 
1 partner runs 100 m while other partner does scap push ups - 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

Banded Shoulder Stretches


Strength/Skill
12 minute EMOM

Odd: 4-6 Ring Muscle Ups
Even: 25 DU

WOD
5 rounds

2 minute AMRAP
3 d ball over shoulders
6 DB push presses
9 cal AB

REST 1 MINUTE

 



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