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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Warm-up

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean + front squat (80-90%) or perform 2 reps of the complex each minute on the minute for 6 minutes.

Metcon

Cinco de “Cindy” (AMRAP – Rounds and Reps)

20 minute AMRAP (As many rounds as possible)

5 Pull-ups

10 Push-ups

15 Air Squats

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

Team: Alternate with a partner, divide the work up as desired OR alternate rounds (as long as you alternate whole rounds it can still be logged as “RX” Cindy!)

Optional Murph Prep: 20 rounds with a 20lb vest for time, Scaling Guide: 18-25 minutes

Scaling Guide: 10-20 rounds.