The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your favorite crayon color?
Warm-up
2 rounds of:
10 strict press (empty bar)
10 good mornings
10 kip swings or hanging knee raises
10 air squats
10 burpees
Strength
Push Press + Jerk Complex (8×1 complex)
1 push press + 1 push jerk + 1 split jerk
Start at ~65% of 1RM (strict press) and build to a heavy complex
2:00 clock per set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 toes to bar
20 deadlifts 135/95
30 air squats
40 double unders*
*Scale for dubs is 80 singles