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at CFN looks like...

 
Warm Up
3 minutes - row/AB/jump rope/run

10 minute easy 
5 single KB windmill/side
10 light KBS
15 squats
20 scorpians

Thoracic Flow 

Burgener Warm Up



Strength/Skill
Every :75 x 10 rounds

Power Snatch x 1.1
-Building over sets


WOD
4 rounds for time

21 KBS
21 WB (20/14)
400 m run

 



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