The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Overhead
Strength
A: Overhead Squat (4×8 @ 10×0)
4 sets x 8 reps @ 1 down, explode up
60%-65%-70%-75%
Metcon
B: (18.01.18) On The Minute series (open prep)(HSPU) (AMRAP – Rounds and Reps)
OTM 12
ODDS: 5 HSPU (Athletic: 3,Health: 1 or 5 Hand release push ups)
EVENS: AMRAP 3 Box Jumps( 24″/20″/health: step ups) + 6 alternating DB clean and jerk 50/35/30-10#
RX+ 7 HSPU