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Announcements

Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

Warm-up

8 minutes of shoulder/lat mobility.

2 rounds of:

10 m monster walk

10 m straight leg bearcrawl

10 m hug a knee to samson stretch

10 m inchworm w/ push up

10 m figure 4

10 m broad jump

then

2 rounds of

10 pass throughs

10 hollow rocks

10 supermans

10 kips

Gymnastics

EMOM 12

Odds >> 8 unbroken toes to bar

Evens >> 20-30s hollow hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 18

15/12 cal row

10 burpees

8 box jumps 24/20
Follow the leader. You must wait until your partner moves on to the next movement before you may start. NO PASSING.

*Score = total completed rounds (each person’s rounds count) + additional reps