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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Warm-up

Mobility: Hip

Skill Practice Warm Up: *Coaches Personal Choice*

Strength

– 6×3 back or box squat – (6 sets of 3 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)

Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge).

Back Squat (6 x 3)

Single Arm Ring Row (6 x 5)

Metcon

Drumstick (AMRAP – Rounds and Reps)

6 minute AMRAP (As many rounds as possible)

8 dumbbell hang power cleans (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)

8 dumbbell push press (same)

40ft walking lunge

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

Scaling Guide: 4-7 rounds, about 45s per round.

Scale Up: Use 53/35lb kettlebells instead of dumbbells

Cash Out

Optional ‘Cash Out’

(4 minutes)

5 pull ups, 10 goblet squats