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at CFN looks like...

Warm Up
10 minutes steady

20 jumping jacks
5 push ups
10 sit ups
15 squats
20 scorpions
15 supermans
10 banded pull aparts
5 scap pull ups

Strength/Skill
Goat Day - 16 minute EMOM

Odd Minutes: Movement 1
Even Minutes: Movement 2


WOD
At 0 minutes ...
10 deadlifts at 60-65%% 1 RM deadlift + 800 m run

at 8 minutes
8 deadlifts at 65-70%% of 1 RM deadlift + 30 burpees over the bar

at 16 minutes
6 deadlifts at 70-75%% 1 RM deadlift + 800 m run

 



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