The Foundry Union Station – CrossFit
Context
Competition
Mobility
Front rack mobility
Strength
A: Power Clean and Jerk (15 minutes to find a heavy single)
Complex:
1 power clean + 1 hang power clean + 1 jerk
Strength
B: LIquid Cocaine(CFNE Benchmark) (Time)
5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups
Athletic: 115#/80#, chin over bar pull ups
Fitness: 75/55#, jumping chest to bar pull ups
Accessory
Accumulate 3 minute weighted plank