The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What was the best part of your weekend?


Coach led barbell warm up: to include…

-review of positions


-shoulder to overhead

Clean and Jerk (8 x 1 )

*Sets to be completed on a 2:00 clock

*First set is at 70% of 1RM

*Build weight across working sets

*Build weight methodically

*If you hit a max before the eigth round; drop to 90% for remaining rounds

Clean (5 x 2)

*Sets to be completed on a 2:00 clock

*All sets to be completed at 75% of heaviest C&J

Metcon (Time)

5 Rounds For Time – CAP 9

15 – Kettlebell – Russian (53/35)

10 – Taters

5 – Toes-To-Bar

Rx+ 70/53