The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Mental Toughness
Warm-up
Mobility: Shoulder
Coach’s Choice General Warm up.
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).
Metcon
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
*If at 4 minutes, if you haven’t broken through to the next round, start the second round of 16.2-ish and finish the last three rounds with the time caps.
Health start at 16.2ish
Total wod time: 20 min
16.2ish (AMRAP – Reps)
For reps – 4 rounds
1 min max toes-to-bar
1 min max double unders – 5 DUs count as 1 ‘rep’
1 min max squat cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb) – cleans count for 3 ‘reps’ each
1 min rest