The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Hip
Strength
Push Jerk
8 x 1 Push Jerk (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk)
Split Jerk
8 x 1 Split Jerk (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk)
KB/DB Split Squat
KB/DB Split Squat
8 x 3 Kettlebell/Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift)
Metcon
Sledge (Time)
For time. 5 rounds
5 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)
10 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.
Cash Out
30s L sit, 100 single unders, 4 rounds