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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3 rounds of:

15 pvc pass throughs

12 air squat

10 hollow rocks

8 scap pull ups/pulling variation

6 burpees

Gymnastics

EMOM 12:

1. Strict Pull-Ups

2. Static Hold at Top of Pull-Up

*You choose the number of reps – challenging but not reaching failure

**Try to accumulate 10-20 seconds holding the chin above the bar. You may jump to that position, and may use bands to assist the hold.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Thruster (115/75)

9 TTB