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The Foundry Union Station – CrossFit

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Warm-up

Context: Training

Mobility: Coaches Choice

Strength

A: 3 position Power Clean (top down) (Build to a heavy complex )

1) high hang power clean (pockets)

2) below knee

3)ground
20 minutes to find a heavy complex.

Focus on positions not on weight.

(50-80% of Power clean)

Metcon

B: (18.02.15) Anaerobic Alactic Endurance (:10 x 11) x 6 (Calories)

Every 2 minutes

:10 second MAX effort Assault Bike for Calories

x 6

(12 minutes Total)

Score is total Cals