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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds of:

16jumping jacks

10 glute bridges

10 kb taters

8 kb sumo deadlift high pull

8 vertical jumps

16 moutain climbers

Weightlifting

Power Clean (10 set x 1 complex)

10 sets x 3-position power clean complex on a 2:15 clock

Complex is as follows…

Floor + hang above the knee + high hang position (bar at hip pocket and no hinge over the bar)

Metcon

Metcon (AMRAP – Reps)

6 intervals of 3:00

Odds >> 500m row + AMRAP box jump overs 24/20

Evens >> rest

Score each round (box jumps only)