The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of
7 deadlifts
-10 bar kips
7 hang power cleans
-10 spiderman stretches
7 front squats
-10 pulling variation
7 strict presses
– 10 wall balls
7 good mornings
Clean (10x Power Clean + Hang Squat Clean + Front Squat)
1:30 clock
Build to a heavy complex, then drop 10-20# and maintain for the remainder of the sets.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups