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The Foundry Union Station – CrossFit

Warm-up

Context: Practice

Mobility: shoulders

Metcon

B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Cash Out

Durante Core (Time)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.

https://youtu.be/xlHyy7LM4fM
2- 3 rounds for cash out