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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 scap push ups - 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
Muscle up or pull up skill work



WOD
20 minute AMRAP

10 HR push ups
20 DB step ups
40 ab mat sit ups
100 m farmer carry

 



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