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The Foundry Printers Row, The Foundry Union Station – Team CrossFit

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Context: Competition

Warm-up

Mobility: Hip

Mork and Mindy 2.0 (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

8 power cleans (Health: 55lb / Athletic: 75lb / Performance: 115lb)

12 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb / Performance: 115lb)

14 chest-to-bar pull-ups (Health: 8 band assisted / Athletic: 8* / Performance: 14)

18 box step ups (Health: 12’ / Athletic*: 20” / Performance: 24”)

200m sprint (together)

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 4 power cleans, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds. Scale Up: 135/85lb thrusters