Friday 01.04.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Training

Mobility

Front Rack

Strength

A: Power Clean (12 minutes to Prepare for Metcon. )

Metcon

B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Athletic:

5 Power Cleans, 115#/80#

10 Toes to Shoulders

15 Wall-Ball Shots, 14#/10#

Fitness:

5 Power Cleans, 75#/55#

10 Knees to Chest

15 Wall-Ball Shots, 10#/6#

Cooldown