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at CFN looks like...

Warm Up
Partner Warmup

2 rounds
Run 400 m together
3 elevator push ups while partner does a squat hold - switch
10 thoracic bridges while partner holds a hollow body position - switch
15 good mornings while partner holds a plank - switch
20 lunge with pass through while partner bar hangs - switch

Coaches choice for mobility!

WOD
Teams of 2!

For time

100 pull ups
100 OHS (45/35)
80 step down box jumps (24"/20")
80 KBS (24/16)
60 TTB
60 single arm KB FR lunges (24/16)
40 burpees box jump overs
40 deadlifts (135/95)

Split work as needed

Midline
3 rounds not for time

50 m front rack carry
:30 ceiling facing Chinese plank
6-8 candle stick to levers @3111 or 10-12 reverse crunches

 



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