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Announcements

***Union Station will close early at 11:30am on Saturday, 09/17 following Team CrossFit.***

The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2x

10 m bear crawl

10 m Spiderman

10 m high knees

10 m butt kicks

10 m lunge w/ twist

11 good mornings

11 air squats

: 30 calf stretch

Gymnastics

15:00 of pistol playtime, accumulate 30+ reps

– lunges

– box variations

– counterweight

– rolling pistol

– negatives

– banded

– weighted

– jumping

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 burpee over bar

8 shoulder to overhead 95/65

12 deadlifts 95/65