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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Do you have any holiday traditions?

Warm-up

2-3 rounds in 8 minutes:

12 wall squats

10 band pull aparts (all levels)

8 pvc pass throughs

6 OHS

4 snatch balance

2 inchworm w/ pushup

Rounds 2 + 3 with empty bar

COACH LED MOBILITY AND BARBELL WARMUP

Weightlifting

A: Snatch (Build to a heavy triple HANG SQUAT SNATCH)

11 minutes

B: Snatch (EMOM 8: 1 hang squat snatch + 2 OHS)

Complex to be completed at 50-65% of [A]

Metcon

Metcon (Distance)

5 rounds (45s WORK, 15s REST

Max 10m shuttle runs w/ 4-point touch at either end