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CFL 4/12

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A: 
3 rounds
Resting 1 min between each round
10 box jumps
50 jump rope
10 dips
30 sec plank hold
B: 
Each set for time with negative split
Run 200m 
Row 250m
AB 0.2km
Rest 2min after each set
4 sets
Start at different places but all three movements should be completed. 

 

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