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CFL Home WOD: day 45

Warm up: 2-3 rounds

10 scorpions

10 iron crosses

10 hip raises

5 sit ups

5 burpees


Strength: 3 sets

8 push ups

-tempo: 3015

16 bent over row

-tempo: 3012


WOD: For time

21 burpees

1 rd “DT”

18 burpees

1 rd “DT”

15 burpees

1 rd “DT”

12 burpees

1 rd “DT”


note: “DT” =

-12 Deadlift

-9 hang clean

-6 shoulder to overhead



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