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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 light DB bent over rows @ 1112 - 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: 3-5 Bar Muscle Ups
Even: 30 DU


WOD
4 rounds

10 alt. DB snatches
12/10 cals
200 m run

REST 3 minutes between rounds



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