The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Coach’s Choice General warm up
Strength
Strength:
3-3-3-3-3 Front Squat
(5 sets of 3 reps, increase weight with each set)
Super Set:
3-3-3-3-3 single arm ring row
Front Squat (5×3)
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Overhead squats (Advanced: 95lbs, Intermediate*/55+men: 65lbs, Novice/55+ ladies: 45lbs)
Chest to bar pull-ups* (Novice and 55+ ladies: Jumping chest to bar pull ups -6” jump)
Cash Out
Optional ‘Cash Out’: 4 min max row or Assault bike