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10.18 WOD: Dual KB Front Squats

CrossFit Central WOD Blog

Burnet Rd EAST and Downtown:
Strength:
3 X 10 Heavy Dual KB Rack Front Squats + 2 Sec Pause

Then

3 Rounds for time: 

500 M Row
5 Wall Walks
100 M High Low KB carry (1.5/1)



Burnet Rd WEST:
Strength:
7×1 shoulder press
WOD:
Bear Crawl Fran For time:
7 Bear Crawl laps (Gym Mat Width and back)
21 Pullups
5 Laps
15 Pullups
3 Laps
9 Pullups

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