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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds in 10 minutes

– 10 Good mornings

– 20 Jumping Jacks

– 10 banded pull downs

– 8 kips

– 10 leg swings per side

– 8 v ups

Gymnastics

Toes to bar:

A. 5 min review kipping

B. OTM 12, 3-5 kipping reps

Metcon

Metcon (Time)

For Tim, CAP 20

– 800m run

– 70 alternating single arm RUS kb swings 53/35

– 600m run

– 50 box jumps 24/20

– 400m run