The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Metcon
Mother of Dragons (Time)
For time. Health: 4 rounds, Athletic*/Performance: 5 rounds
Kipping Handstand Push-up (Health: 8 dumbbell shoulder press, Athletic*: 8*, Performance: 12)
12 front squats (Health: 55lb / Athletic*: 75lb* / Performance: 115lb)
12 kipping pull-ups
12 hang power cleans (same)
18 Wall ball (Health: 10lb / 8’, Athletic*: 14lb/9’, Performance: 20lb/10’)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 26 minutes, about 4.5 minutes per round including the rest.
Scale Up: 95/135lb