Monday 3/23/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3 minutes of double under practice then,

3 rounds of:

-5 inchworms w/ pushup

-5 kip swings or pullup variation

-5 squats

Clean and Jerk (10 x 1 Complex)

Complex is…

1x Power Clean

1x Hang Squat Clean

1x Jerk

*Sets to be completed on a 1:30 clock

*First set to be completed at 60% of 1 RM

*Build weight across working sets but do not exceed 85% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

13 Thrusters (75/55)

200m Run

RX+

Thrusters (105/75)