The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk (80-90%) or do 3 reps on the minute for 6 minutes at 50-60%.
Red Meat (Time)
For time. 4 rounds
10 clean and jerks (Health: 45lbs, Athletic*: 85lbs, Performance: 135lbs)
12 ring dips (Health: 8 box/bench dips, Athletic* 8 ring dips, Performance: 12 reps)
400m run or 2 rounds of 30 double unders, 5 burpees
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 23 min, about 5 min per round including the rest.
Scale Up: 155/105 bar and 6/3 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’.