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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Warm-Up

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat x 3 out of the rack, or do 3 reps on the minute for 6 minutes at 50-60% (from the floor).

Ain’t No Grave (Time)

For time. 4 rounds

6 Front Squat (Health: 55lb / Athletic: 95lb*/ Performance: 135lb)

12 toes-to-bar

12 broad jump (Health: 3ft /Athletic*: 4ft / Performance: 4ft)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

1 min rest

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

Scaling Guide: 14 – 20 minutes, about 4:30 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball.