The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 Rounds:
6 deadlifts
6 hang to high pull
6 front squats
6 press/ push jerks
6 good mornings
6 back squats
Weightlifting
Clean and Jerk (1 rep every 1:15 for 12 rounds )
70-85% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 hang power cleans 95/65
7 pushups