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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Strength

Push Jerk

8 x 1 Push Jerk (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk)

Split Jerk

8 x 1 Split Jerk (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk)

KB/DB Split Squat

KB/DB Split Squat
8 x 3 Kettlebell/Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift)

Metcon

Sledge (Time)

For time. 5 rounds

5 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)

10 Burpees

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

Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.

Cash Out

30s L sit, 100 single unders, 4 rounds