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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Competition

Mobility: Hip

Coach’s choice general warm up

Strength

5×3 Front Box Squat

(5 sets of 3 reps, same weight across, approximately 55-65% of max Front Squat)

Super Set:

5×5 weighted strict pull up – or progression

(5 sets of 5 reps, “same weight across,” scale to the same challenge, reps are completed in a single unbroken set)

Front Squat (5 sets x 3 reps)

Weighted Pull-ups (5 sets x 5 reps)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
(Performance/Athletic*: 45lbs, Health: 35lbs)

(Health: band assisted or ring row)

Jacked Jackie (Time)

1000m Row, 50 thrusters (65lbs*), 30 chest-to-bar pull-ups

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

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes