The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause low hang power clean (pause 3 seconds at or just below the knee)
Learn To Fly (AMRAP – Reps)
5 rounds for max reps.
1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 105lbs, Performance: 155lbs)
1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)
1 min Cal Row
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 200 – 300 reps, about 40 reps per round.