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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Competition

General Warm up: coach Led

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee. If you want more volume, perform 3 reps on the minute for 7 minutes.

Metcon

Bulldozer (Time)

For Time

15 – 12 – 9 – 6 – 3

‘Heavy’ Power cleans (Performance: 155lbs, Athletic*: 85lbs, Health: 55lbs)

Kettlebell Thruster (Performance: 44lbs, Athletic*: 26lbs, Health: 18lbs)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 7 – 12 minutes

Cash Out

Optional ‘Cash Out’: 50 ft suitcase carry, 15 kb swings, 5 min