The Foundry Printers Row, The Foundry Union Station – CrossFit
Coach led barbell Warm Up
Clean (12 x Complex)
1x Power Clean
1x Front Squat
*First set is at 70% of 1RM
*Sets to be completed on a 1:45 clock
*Build weight across working sets
Metcon (AMRAP – Rounds and Reps)
Death By up to 12 MInutes
Min 1 – 1 Box Jump / 1 Burpee
Min 2 – 2 Box Jump / 2 Burpee
Min 3 – 3 Box Jump / 3 Burpee
When you fail, rest the next round then complete the remaining rounds at the rep scheme prior to your failure round.
Ex. – You fail to complete round 6. Rest round 7 then complete rounds 8-12 using round 5’s rep scheme.
Score is round and reps accumulated to initial failure.
Ex. – You failed round 6 but got 6 box jumps and 3 burpees. Your score will be 5+9.