The Foundry Printers Row, The Foundry Union Station – Extra Credit
Weightlifting
2 Tap-and-go PUSH JERK + 2 Tap-and-go SPLIT JERK
– Every 1:30 for 8 sets
– Start at 60% of 1 RM Split Jerk and aim to add 5# each round
– Do NOT add weight if you fail
2 TnG Push Jerk + 2 TnG Split Jerk
Metcon
4 Rounds:
1 min max effort row for cals
1 min rest
1 min max effort thruster (95/6)
– Rest 5 minutes, and then:
5 RFT:
12 Snatch, 95/65
12 Bar-Facing Burpee
Rest 2 minutes between rounds
Metcon (AMRAP – Reps)
4 Rounds
Metcon (Time)
5 Rounds for Time