The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions.

Load the Flintlocks and Board (Time)

For Time.

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kettlebell swing / Athletic: 65lb* / Performance: 95lb)

5 pistols per leg (alternate as desired) (Health: step ups)

40 single unders (both considered Rx)

Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and row from minute 11 – 13 for max calories. Subtract 1 second for each calorie rowed and log this time. Note original time and calories rowed into your workout notes.

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

Scaling Guide: 14 – 19 minutes (not including game changer).