The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Ankle


Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort.


Evasion (Distance)

Cover as much distance as possible in 20 minutes

Row or run split as desired.

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.

Airdynes/bikes and Ski Ergs included!

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3400-5400 meters

Cash Out

8 toes to bar, 40 double unders, 4 rounds