The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2x
10m bear crawl
10m walking sideways plank
10m broad jump
10m Samson stretch
2x
8 strict press-push press
8 split squats @BW
8 push ups
8 hollow rocks
Strength
Jerk Complex (PS-SJ-SJ)
Push Jerk + Split Jerk + Split Jerk
Build to a heavy complex
16:00
Metcon
Metcon (Time)
5x (3 min to complete)
7 burpees
14 kb swings (US) 53/35
7 burpees
Rest remainder of interval
Score is total working time.
RX+ is 9 burpees and 70/53