The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2-3 rounds of 5 reps of each movement.
(10 mins)
Hang Power Clean
Front Squat
Push Press
Good mornings
Back Squat
Pull up variation
*Start at empty bar and build up weight but do not go higher than 95#.
Metcon (Time)
For Time CAP 12
6 Rounds
7 Hang Squat Cleans 95/65
5 Pull-ups
RX+ 135/95
Mobility
10-15m of Coach Led Mobility
Metcon (Time)
For Time CAP 12
6 Rounds
7 S2O 95/65
5 Burpees
RX+ 135/95