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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your favorite brand of workout clothing?

Warm-up

Coach led barbell warmup to include:

-snatch balance

-overhead squat

-good morning

-calf raises

Hang Power Snatch (6 x 3)

*Sets to be completed on a 1:30 clock

*First set is at 60% of 1RM

*Build weight across working sets

Snatch (8 x 1 Complex)

Complex is…

1x Snatch Pull

1x Hang Squat Snatch

1x Overhead Squat

*Sets to be completed on a 1:00 clock

*First set is at 60% of 1RM

*Maintain weight across working sets

Metcon (Time)

3 Rounds For Time – CAP 14

12 Shoulder-To-Overhead (115/75)

21 Pull-ups

50 Double Unders

*DU sub is 25 lateral bar hops