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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

How did you take advantage of the warm weather this weekend?

Warm-up

3 min (9x 20s):

-jumping jacks

-high knees

-mountain climbers

-butt kicks

-leg swings left

-leg swings right

-arm circles

-burpees

2 rounds, 8 reps of each:

– band pull aparts, all levels

– pvc pass throughs

– good mornings

– front squats

– presses

– ttb variation

*Round two with an empty barbell

Metcon

Metcon (Time)

For Time, CAP 15

10-15-20

Snatch 95/65

Toes to bar

Metcon (Time)

For Time, CAP 15

20-15-10

Thruster 95/65

Burpee over Bar