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Announcements

Open Schedule Week 2

CrossFit Games Open 15.2 starting at 9am @ UNION STATION. Heats from 10am – 12pm.
(exact times TBD when the WoD is announced)

ALL ARE WELCOME regardless of Open participation. Bring a friend to watch!

BRING A DRINK OR SNACK, POST-PARTY STARTS IMMEDIATELY FOLLOWING THE LAST HEAT

* PRINTERS ROW CLOSED SATURDAY 3/7

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

2-3 min double under practice, then…

2 rounds of:

-8 squat to mornings

-6 behind the neck press

-4 thrusters

Deadlift (3 x 10)

*Sets to be completed on a 2:00 clock

*First set is at 60% of 1RM

*Build weight across working sets

Metcon (Time)

6 Rounds – 5:00 per Round

1st Round – 30 Burpee Pull-ups

2nd Round – 240 Double Unders

3rd Round – 40 Alternating Kettlebell Snatch (53/35)

4th Round – 30 Burpee Pull-ups

5th Round – 240 Double Unders

6th Round – 40 Alternating Kettlebell Snatch (53/35)

*Sub 60 attempts for double unders or no longer than 4 minutes of work.

*Score is total combined work time to complete each section.

*Rest the remainder of the 5 minutes before moving to next 5:00 round.