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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

:20 secs x 9 (3min)

rotate

jogging

jumping jacks

mountain climbers

air squats

push ups

butt kicks

high knees

tuck jumps

jogging

2x

20 m of kb waiter’s carry (per arm)

15 pvc pass throughs

12 kips- pulling variation

9 kb push presses

6 lunge to spiderman

3 burpees

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep