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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Practice

Mobility: Shoulder

General Warm up: Coach’s Choice

Skill Practice Warm Up: Each minute on the minute for 4 minutes perform 40s of jump rope or double unders.

Strength

Strength: 6 x 2 Squat Clean

(6 sets of 2 reps, same weight across, approximately 95% – or over previous max if possible!)

Super Set:

6 x 4 Strict HSPU (or progressions)

(6 sets of 4 reps, “across,” scale to the same challenge)

Clean (6×2)

Handstand Push-ups (6×4)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Health : 65#

Scaling Guide: 3-5 Rounds (40-90 reps),

CrossFit Games Open 13.4 – HEAVY (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of :

3 clean and jerks 155#/105#

3 toes-to-bar

6 clean and jerks

6 toes-to-bar

9 clean and jerks

9 toes-to-bar

12 clean and jerks

12 toes-to-bar

Etc. (Keep going up in the same pattern until the time runs out).
RX+ ONLY