The Foundry Union Station – CrossFit
Warm-up
Context: Competition – This is a day to challenge yourself and go for your best score
Mobility: Hip
Strength
Power Clean (3×3)
Strength: 3 sets x 4 reps and 3 sets x 3 sets power clean 6 of 12 (6 TOTAL sets, 75-85%, same weight with each set)
Single Arm Half Kneeling DB/KB press (3×5)
Super Set: 3 sets x 6 reps and 3 sets x 5 reps half kneeing single arm dumbbell press (6 sets total)
Metcon
5 4 3 Row interval (Time)
Metabolic Conditioning: 5 4 3 Row Intervals
For time.
with a partner, complete
p1)500m row
p2)500 m row
p1)400 m row
p2)400 m row
p1)300 m row
p2)300 m row
Scaling guideline: 8-13 min
Cash Out
3 rounds (NOT FOR TIME) 15 single arm bench press in a super set with 12 Bulgarian split squats