The Foundry Printers Row, The Foundry Union Station – CrossFit
Clean (7 x 3)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*Treat the set of 3 like singles. Drop the bar between reps but take no longer than 5 seconds to reset for the next rep.
*Yes, these are all squat cleans
Hang Clean (8 x 1 Complex)
Complex is….
1x Pocket Clean
1x Above Knee Hang Clean
1x Below Knee Hang Clean
*Sets to be completed on a 2:00 clock
*All sets to be completed at the first weight of Cleans.
*Yes, these are all squat cleans
Metcon (AMRAP – Reps)
12 Rounds – :20 Work | :10 Rest
Rotate through…
Burpees
Air Squats
Low Plank Hold
RX+
Pistols
Score is total Burpees and Air Squats