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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What was your favorite breakfast cereal as a kid?

Warm-up

Coach led ankle and front rack mobility, then…

12-9-6

-air squat/goblet squat

-good mornings

-band pull aparts (chest level)

-mountain climbers w/ wide stance

Coach led barbell warmup

Weightlifting

Clean Complex (8×1 complex )

1 complex =

1x power clean

1x hang squat clean

2x front squat

Start at 50% of 1RM and build across all sets.

2:00 clock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

12 hang power cleans 115/75

6 burpee over bar