The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Skill Practice Warm Up: EMOM 7, perform 1 clean pull, one squat clean and one split jerk. ( 50-70% of clean and jerk)

Starboard Breech (The Foundry) (AMRAP – Rounds and Reps)

In 15 minutes:

– 1500m row

Then max rounds with the remaining time:

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

– 15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up

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

**3 bar muscle-ups RX+

Scaling Guide: 3 – 6 rounds