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Announcements

Open Schedule Week 2

CrossFit Games Open 15.2 starting at 9am @ UNION STATION. Heats from 10am – 12pm.
(exact times TBD when the WoD is announced)

ALL ARE WELCOME regardless of Open participation. Bring a friend to watch!

BRING A DRINK OR SNACK, POST-PARTY STARTS IMMEDIATELY FOLLOWING THE LAST HEAT

* PRINTERS ROW CLOSED SATURDAY 3/7

The Foundry Printers Row, The Foundry Union Station – CrossFit

It’s Cleaning Day!!!!!

View Public Whiteboard

Warm-up

3 minutes:

Do 3 burpee power/broad jumps every 20 seconds

Then, coach-led barbell warmup

A.: Clean (5 x 1)

*Sets to be completed on a 2:00 clock

*First set is at 75% of 1RM

*Build weight across working sets.

*Yes, these are full squat cleans:)

B.: Power Clean (10 x 1 Complex)

OTM Complex is….

1x Power Clean

1x Hang Power Clean

1x Front Squat

*Drop weight to 75% of just completed heaviest single.

*Maintain weight across working sets

*Sets to be completed on a 1:00 clock

Metcon (Time)

OTM 10

5 Power Cleans (155/105)

5 Lateral Burpee Over the Bar

*Score is total work time. Write down time remaining in the minute, add up the 10 rounds at the end and subtract from 10 minutes to get total work time.