The Foundry Union Station – CrossFit
Context
Competition
Mobility
Front rack/ wrists
Strength
A: Power Clean (5 x 3 )
Every 2 minutes for 10 minutes, 3 touch and go power cleans.
The goal is to practice the touch and go technique while getting ready for the metcon. Try to go heavier than metcon weight.
Metcon
B: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Accessory
3x
10 leg lifts
20 flutter kicks
:30 second elbow plank