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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds of

15 jumping jacks

12 pass throughs

10 alternating step ups

8 push ups

6 kips/pulling variation

Strength

Bench Press (5-4-3-2-1-1-1)

20:00 to find a 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

4 chest to bar pullups

8 alternating pistols

12 burpees
Scale for pistols is 16 alternating lunges