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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

200m jog, then…

3 rounds:

10 air squats

15 calf raises

Coach led barbell warm up

Clean (10 x 1 Complex)

Complex is….

1x Power Clean w/ :02 pause in catch

1x Power Clean w/ :02 pause in catch + Front Squat

1x Squat Clean

*Sets to be completed on a 2:00 clock

*First set is at 50% of 1RM

*Build weight across working sets as long as technique holds.

Metcon (Time)

3 Stations – 4:00 Per Station – Score Is Work Time

A. 100 Double Unders + 5 Squat Cleans 135/95

* sub is bar hops

B. 500m Row + 5 Squat Cleans 135/95

C. 400m Run + 5 Squat Cleans 135/95

Rx+ 165/115