The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of
5 deadlifts
5 hang to high pull
5 front squats
5 push press-push jerks
5 back squats
5 good mornings
5 kips
* adding weight is optional but do not exceed 95#
Weightlifting
Clean and Jerk (1 power clean and jerk every 30s for 10:00)
60-70% of 1RM
Metcon
Metcon (AMRAP – Reps)
OTM 18 (30s on/30s off)
A. Max pullups
B. Max box jumps 24/20
C. Max US kb swings 53/35
6 rounds of A-C
Rx+ is 70/53