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11.16 CrossFit Central WOD Blog

11.16 WOD: Clean and Karen

11.16 CrossFit Central WOD Blog

Burnet Rd EAST and Downtown:
Strength

5x 1 Clean + 1 Hang Clean + 3 Front Squats
THEN
“Karen”
150 Wall Balls for time 20/14

OR
100 Burpees for time
Athlete’s Choice

Burnet Rd WEST side:
Strength
3×10 HB Squat TnG
*btw each set perform 20 Perfect HR Push ups
THEN
Partner WOD:
1 KB Swing 2/1.5 pood
1 Goblet Squat
2 KB Swings
2 Goblet Squats
3/3
4/4

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