The Foundry Union Station, The Foundry Printers Row – CrossFit
Coach’s Choice General warm up
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean and jerk, or do 3 reps on the minute for 7 minutes at 50-60%.
For time. 4 Rounds.
7 Power clean (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
40′ racked kettlebell lunge -one arm- (Health: 26lb / Athletic*: 35lb / Performance: 53lb)
40′ bear crawl
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Scaling Guide: 11 – 16 min, about 3.5 min per round including the rests,
RX+ Scale up: 185/125lb power cleans and OH kb lunges