Tuesday 170221
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Front Squat- Heavy Single, 2x2@80% of that
5 Rounds for time:
20 Wall Balls, 20#
40 Double Unders
4 Muscle Ups
Monday 170220
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The Foundry Open Starts Friday!
Each Thursday for the next 5 weeks CrossFit HQ will announce a new Open Workout. It will be our WOD on Friday during each class, but we would love everyone who can to show up to do the WOD on Saturdays at 9:00am. The Foundry Open Teams are almost finalized, but before we finalize everything we need $30 for each participant and your T Shirt or Tank Top size. Please get this in by Wednesday 7pm!
Lets see who the Fittest Team at Foundry is!
EMOM for 10:00:
Hang Squat Clean & Jerk
AMRAP in 10:00:
Row Calories (5min)
Shoulder to Overhead, 115/75# (5 min)
Friday 170217
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Amy's Back!
4 Rounds:
Row 500m
25 KB Swings, 53#
25 GHD Sit Ups
Thursday 170216
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Eric and his "special" erg...
Deadlift 3x5
AMRAP IN 10:
50 Double Unders
25 Wall Balls
Wednesday 170215
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AMRAP in 25:
Run 800m
30 Box Jumps, 24"
30 Pull Ups