The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of:
12 good mornings
9 kb taters
6 kb sumo deadlift high pull
3 wall walks
Coach led wrist/shoulder mobility
Metcon (AMRAP – Reps)
OTM 12
3 touch and go power cleans 95/65
1 HSPU*
*Add 1 HSPU every minute until failure. Rest the next minute and resume with 2-3 reps less and maintain.
Scale to a box (no negatives)
Score: total HSPU reps
RX+ 135/95
Metcon (No Measure)
1.5 tabata (12 rounds)
1. hollow hold/rock
2. superman hold
3. active hang on bar