The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of in 10 minutes:
With and empty bar
5 deadlifts
5 bent over rows
5 hi pulls
5 front squats
5 shoulder press
5 good mornings
5 back squats
Then
Coach led barbell warm up
Conditioning
Clean and Jerk (1 rep every 15s for 8:00)
75% of 1RM (power)
This should be very challenging to complete.
Metcon
Metcon (AMRAP – Reps)
9x [90s on/ 30s off]
1. max back squats @ 135/95
2. 150m row SPRINT
3. rest
Groups of 3.
Back Squats come from the rack.
Score total back squat reps (as an individual).