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Announcements

This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause! See Facebook for more details.
*All regularly scheduled classes are cancelled that day!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder

Strength

Push Jerk (8 sets x 1 rep)

8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 70%)

Split Jerk (8 sets x 1 rep)

8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 70%)

KB/DB Split Squat (8 sets x 3 reps)

KB/DB Split Squat
Super Set : (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Health: 35#, ring rows

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).

Cash Out

100m farmer carry, 15 wall ball, 4 minutes.