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The Foundry Union Station – CrossFit

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Context

Practice

Mobility

shoulders

Strength

A1: Weighted Chin-Up (4-6 sets x 3-5 reps)

Use a supinated grip
4-6 sets x 3-5 reps, rest 1 min then

A2: Single Arm DB/KB seated z-press (4 x 8-10)

https://youtu.be/nv1tIuIWx4M
4 sets x 8-10 reps per side; rest :30 between arms.

16 minutes for A1&A2

Skill Work

Rope Climb

Metcon

B: OTM series burpee/RC/AB (AMRAP – Reps)

On the Minute x 12

1)10 burpees + AMRAP Rope Climbs

2) rest

3)AMRAP cals Assault Bike

4) rest

RX+: 20/14# weighted vest

health: 7 burpees + rope lowers