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11.9 CrossFit Central WOD Blog

11.9 WOD: Clean Grip Dead Lift

11.9 CrossFit Central WOD Blog

Burnet Rd EAST and Downtown:
Strength
A1. 7×2 Clean Grip Dead Lift @ 70% 1RM Superset
A2. 7×3 Strict Pull Up COVP (add weight if possible)
THEN
1 mile run for time

Burnet Rd WEST side:
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

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