The Foundry Union Station – CrossFit
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