The Foundry Union Station – CrossFit
Warm-up
Strength
A: Front Squat (6 x 3-3-3-2-2-2 @ 11×1)
6 sets x 3-3-3-2-2-2 @ 1 down, 1 hold, explode up.
Start around 50-55%.
B: (18.01.04) (Anaerobic Lactic Endurance 1) (Calories)
Every 3 minutes
60 sec on/120 sec off
3 Power cleans (Touch and Go) 135/95/65
5 burpees
AMRAP Cal Bike
x 5 rounds
(Total time 15 minutes)
RX+ 155/105