The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of:
16jumping jacks
10 glute bridges
10 kb taters
8 kb sumo deadlift high pull
8 vertical jumps
16 moutain climbers
Weightlifting
Power Clean (10 set x 1 complex)
10 sets x 3-position power clean complex on a 2:15 clock
Complex is as follows…
Floor + hang above the knee + high hang position (bar at hip pocket and no hinge over the bar)
Metcon
Metcon (AMRAP – Reps)
6 intervals of 3:00
Odds >> 500m row + AMRAP box jump overs 24/20
Evens >> rest
Score each round (box jumps only)