Karen You Naughty, Naughty Girl

CROSSFIT

STRENGTH
7 Sets of the following :
4 Front Squats + 1 “5 sec Paused Front Squat”
*Increase load every set
** Work up to a max weight

WOD
“Karen”
150 Wall Balls 10/6kg for time

OLYMPIC LIFTING

A) Split Jerks – 5 sets of 3 reps

B) Clean Complex – 12 mins
1 full clean from floor
1 hang clean from below knee
1 hang clean from above knee

C) Nation Pro Grid League Style Partner WOD
For Time:
50 Front Squats 60/40kg
50 Hang Cleans 60/40kg
50 Shoulder to Overhead 60/40kg

* The bar cannot be dropped onto the ground. To switch you have to pass the bar over to your partner without it touching the floor.
** If bar touches the floor, 7 burpee penalty for both partners