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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Mobility:

lax ball scap smash

lat smash with foam roll

warm up:

3 rounds of 7 reps each.

banded pull down

banded face pulls

hollow rocks

v ups or v tucks

supermans

supine hollow to superman

banded pass throughs

equipment: light band

then

3 rounds

-:20 seconds active hang.

-5 scap pull ups or scap ring rows

-3 – 5 kips

Gymnastics

Pull-ups (Max unbroken set, kipping)

take 2 attempts if needed

Metcon

Metcon (Time)

3 Rounds for Time, CAP 14

6 high box jumps 30/24

6 toes to bar

12 hang power cleans 95/65

Rest 2 minutes after each round
Score = time (including rest)

RX+ is 135/95