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The Foundry Union Station – CrossFit

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Warm-up

Context: Competition

Mobility: Overhead

A: Overhead Squat ( 1RM @10×1)

Build up to a 1RM @ 1 down, Explode up.

Metcon

B: (18.02.12) 16.3ish (AMRAP – Rounds and Reps)

AMRAP 7

10 power snatch 75/55/35

5 burpee over the bar

3 bar MU (athletic: CTB health: jumping CTB)

Cash Out

4 rounds:

25 double unders

15 goblet squats

10 GHD sit ups or sit ups