The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
15 rounds of:
:20 on/ :10 off
-air squats
– good mornings-inchworms-burpees
– kb swings
– side lunges/ lunges
– glute bridges
Equipment: light/medium kb
Weightlifting
A: Power Clean (Build to heavy power clean + hang power clean)
12 minutes
B: Power Clean (1 complex every 30s for 12 rounds)
50-60% of [A]
Strength
Back Squat (5 sets @ 2:15 clock)
1. 10 reps @ 60%
2. 8 reps @ 65%
3. 6 reps @ 70%
4. 4 reps @ 75%
5. 2 reps @ 80%