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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

1.5 tabata

-air squats

-jumping jacks

-push ups

-hollow rocks

-good mornings

-1 wall walk

Stability

9 round s of 3-minute stations:

1. waiter walk (20m per side, go heavy), 40m total

2. kb farmers carry @ 70/53 (10m forward/10m backward), 40m total

3. 8-12 banded bench press (https://youtu.be/mMcsVbdxQOQ)

*Go light at first, make sure to have a spotter.

Metcon

Metcon (AMRAP – Reps)

Teams of 3, AMRAP 9

1. 12/10 calorie row

2. max burpee broad jumps 6’/4′

3. REST
Team Score of burpee broad jumps