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CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).
25 minute cap
3 muscle ups
6 back squats 135/95
12 kettlebell swings 53/35
*sub for mu 2x dips
Teams of 2
3 rounds each switching between rounds
300 meter row
10 push presses 95/65
15 push presses 95/65
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