The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
45s work, 15s transition (2 rounds = 6 min)
-row, moderate
-4 air squats + 1 burpee
-situps
Then, coach led barbell warmup for clean complex
Clean (8 x 1 Complex @ 70%+)
Complex is….
2 x Full Clean
1 x Front Squat
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*These movements should be strung together without dropping the bar.
A.: Metcon (AMRAP – Reps)
AMRAP 6 | Rest 3:00
12 Burpee Box Overs (24/20)
12 Kcal Row
B.: Metcon (AMRAP – Reps)
AMRAP 6
12 Weighted Sit-ups (25/15)
12 Overhead Plate Lunges (25/15)
RX+
-Sit-ups 35/25
-Pistols