The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
3 rounds in 10 minutes of:
18 jumping jacks
14 leg swings (7 per side)
14 duck walk steps
9 goblet squats
9 glute bridges
7 vertical jumps
7 kb push jerks
equipment: kb
Weightlifting
Clean and Jerk (10 rounds of complex @ 1:45)
Power Clean + Hang Power Clean + Jerk
50-70% of 1RM
*Coach will take the AVERAGE weight of all 10 rounds
Metcon
Metcon (Time)
For Time, CAP 12
18-14-10
Power snatch 75/55
Pushups
RX+ is 105/75 AND
9-7-5 dips instead of pushups (ring or matador, no assistance)