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at CFN looks like...



Strength/Skill
3 rounds not for time

Plate walk over push ups x 6-8
Single arm bent over DB rows @ 1113 x 10-12
ME L sit

Rest as needed through this work

WOD
30 minute AMRAP

Row 20 cals
2 TGU/side
3 strict pull ups
400 m run
10m death march
20 AB cals
50 m sled push

 



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