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at CFN looks like...


Strength/Skill
Front Squat

3-2-1/3-2-1

*do the 2nd wave heavier than first wave, rest 2:00 minutes between sets
**take 3 sets to warm up 



WOD
For Time

800 m run

10 rounds of 5 pull ups, 10 push ups, 15 squats

800 m run

 



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