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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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)