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at CFN looks like...


Warm Up
3 minutes row/AB/run

then
10 min AMRAP - steady pace
5 windmills/side (1 KB)
10 Russian Twists
15 good mornings
5 divebombers
5 half TGU/side

Shoulder Opener


Strength/Skill
5 rounds NFT

2 rope climbs

5-7 HSPUs


WOD
3 rounds for time

400 m run
20 alt. DB snatches
12 TTB

 



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