The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
General Warm up: coach Led
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee. If you want more volume, perform 3 reps on the minute for 7 minutes.
Metcon
Bulldozer (Time)
For Time
15 – 12 – 9 – 6 – 3
‘Heavy’ Power cleans (Performance: 155lbs, Athletic*: 85lbs, Health: 55lbs)
Kettlebell Thruster (Performance: 44lbs, Athletic*: 26lbs, Health: 18lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 12 minutes
Cash Out
Optional ‘Cash Out’: 50 ft suitcase carry, 15 kb swings, 5 min