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at CFN looks like...

 
Warm Up
5 min AB/Run/Row/Jump Rope 

10 min of 
5 KB Windmills (R)
20 m single arm Farmer Carry/side 
5 KB Windmills (L)
10 roll to splits

Down Dog as a Group

Review TGU

Strength/Skill
Spend 15 minutes finding a challenging weight for this KB complex

1 TGU + 3 strict presses + 5 windmills/side

WOD
8 minute AMRAP
4 DB over shoulders
10 jumping lunges
200 m run

REST 4 MINUTES

8 minute AMRAP
250 m row
10 burpees
15 Russian KBS (32/24 kg)

REST 4 MINUTES

8 minute AMRAP
5 pullups
10 WBs
15/10 AB cals

 



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