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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Warm-up

Mobility: Hip

Skill Practice Warm Up: Coaches’ warm up choice of the day

Strength

Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set)

Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set

Back Squat (3-3-3-3-3)

Ring Dips (3-3-3-3-3)

can be weighted or progression

Metcon

Whipped into Shape (Time)

For time.

10 Thrusters (Health: 55lb – guessed / Athetlic*: 95 lbs / Performance: 135lb)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

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

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Cash Out

Optional ‘Cash Out’:

-16 suitcase lunge steps

-200m run