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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Review, explanation and practice of Agility stations.

Agility

8x 2:00 stations

1. agility ladder: drill down, walk back

2. single leg 3-point cone reaches (1 round each leg)

3. mini band walks (10 calf raises every 10m)

4. spot hops

Metcon

Metcon (Time)

4 rounds for time, CAP 20

12 snatches 95/65

12 burpees

12 russian kb swings 70/53

12 wallballs 20/14
RX+ is 115/75