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Announcements

– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm – Up (No Measure)

25 Jumping Jacks

3x

15 Kettlebell Swings Shoulder Height (35/26)

10 Air Squats – Hands On Top Of Head

5 Push-ups

Clean (9 x 1 Complex @ 65% +)

Complex:

– Clean Pull From Floor

– Hang Power Clean

– Hang Squat Clean

*Clean Pull should emphasize triple extension (ankle/knee/hip) with big shrug at top keeping bar close to body.

*Sets to be completed on a 1:30 Clock

*First set is at 65% of 1RM

*Build weight across working sets.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

60 Double Unders

12 Cleans (135/95)

12 Burpees

REST 3
*DU sub is 20 attempts

*Yes, these are squat cleans that come from the ground every time and are caught in the bottom of a squat.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Double Unders

8 Cleans (135/95)

8 Burpees
*DU sub is 15 attempts

*Yes, these are STILL squat cleans that come from the ground every time and are caught in the bottom of a squat.