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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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