The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Are you a last minute holiday shopper, or is everything done and wrapped?
Warm-up
Partners
P1: 250 row
P2: burpees while partner rows (easy pace)
SWITCH
Then…
Barbell Warmup: 3x (5 reps of each, build the bar)
– deadlifts
– hang power cleans
– front squats
– push presses
– back squats
Weightlifting
A: Power Clean (10 minutes to build to a heavy single)
B: Power Clean (7x (5 TnG reps))
Take 50% of [A] and perform the rep scheme at that weight for ALL rounds
Metcon
3x
500m row*
3 min rest
3 scores = 500m row times
*ALL rowing efforts should be 100%. DO NOT pace for consistency across all sets.
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row