The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%). (think of this as a way to find the right weight for the metcon)
Metcon
Bright Moon (Time)
4 rounds for time.
12 power clean and jerk (Health: 55lb / Athletic: 95lb* / Performance: 135lb)
12 toes to bar
400m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 minutes, about 4.5 min per round.
Scale Up: Bar muscle ups and 105/155lb bar.