The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Would you rather be too hot or too cold?
Warm-up
3 rounds: 8 reps of each
– lunges
– wall balls
– good mornings
– ring rows or rope lowers
– knees to chest
Coach led review of split jerk and complex drills
Weightlifting
Split Jerk (15 min. Build to a heavy 3rep complex)
Complex = 1 split jerk + 2 “half split” jerks*
Metcon
Metcon (Time)
CHIPPER FRIDAY! CAP 20
40 burpees
1 rope climb*
30 wall balls 20/14
2 rope climbs
20 deadlifts 225/155
3 rope climbs
10 HSPU
*Sub for rope climbs is 5 toes to bar per rep. 1 = 5 reps, 2 = 10 reps, 3 = 15 reps