The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 MB slams
10 MB clean
10 MB Push press
10 MB Front squats
Workout
Metcon (Time)
In teams of 2
FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)/(95/65)
120 Wall balls
40 Cleans & Jerk
*P1 Works while P2 rests.
Workout must be completed in order. Split reps any way with your partner.
Cool Down
Warm-up (No Measure)
COOL DOWN
Foam rolling QUADS & LOW BACK