312.566.7201

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

Coaches Choice

Strength

A: Power Clean and Jerk (16 x 1 )

1 power clean and split jerk every 45 secs.

Work around 50% of 1RM.

Metcon

B: (18.11.14) (3 Rounds for time)

Every 6 minutes x 3

Max effort 500 m row

Score is total time accumulated from the rounds.