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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2-3 rounds in 8 min:

with an empty bar

5 deadlift w/ shrug at the top

5 hang to high pull

5 Front squats

5 shoulder press

5 good mornings

5 back squats

then

Coach led barbell warm up (5 min)

Weightlifting

Clean and Jerk (1 squat clean & jerk every 20s for 10:00)

60% of 1RM

Metcon

Metcon (Time)

For Time, CAP 30

100 double unders

200m run

80 situps

400m run

25 thrusters 95/65

600m run

25 thrusters 95/65

400m run

80 situps

200m run

100 double unders