The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Skill Practice Warm Up: 1 pause squat clean + power clean plus jerk (2 reps of the complex on the minute for 6 minutes (50-60%).)
Metcon
Day Drinking (Time)
For time.
1500m row (all levels, record as own benchmark)
2 minutes rest, then 4 rounds
15 thrusters (Health:2x18lb kb, Athletic: 65lb*, Performance: 95lb)
10 toes to bar
60 double unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 26 minutes, about 6-7 min for the row and then 3 min per round after.