The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
200 m run
3 rounds in 9 minutes of:
3 burpees
5 deadlift
5 upright rows (high pull)
5 front squats
5 good mornings
5 back squats
equipment: empty bar
Weightlifting
Power Clean (6 sets on a 2:00 clock)
3x 3 @ 60%
2x 3 @ 65%
1x 3 @ 70%
Strength
Back Squat (5 sets on a 2:30 clock)
3x 5 @ 70%
2x 5 @ 75%
Conditioning
Metcon (3 Rounds for time)
3x 400m run
Rest 2:00 after each effort.
Score all three times