The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
6 rounds of :20 sec
Air squats
Good mornings
Side lunges
Vertical jumps
Leg swings
Arm circles
Followed by
:30 sec front rack stretch per side.
Then
2 rounds of:
6 clean grip deadlifts
6 upright rows
6 front squats
3 shoulder press
3 push jerks
1 split jerk
Equipment: bar and band.
Weightlifting
A: Clean and Jerk (25:00 to establish a 1RM)
Full Clean & Jerk
B: Clean (Establish a 1RM Clean*)
*IF after maxing out your clean and jerk you feel you can hit a heavier clean, you may use the remaining time to do so. THIS IS OPTIONAL.
Metcon
Metcon (Time)
10 rounds for time, CAP 20
8 thrusters
6 shoulder to overhead
4 front squats
Barbell is @ 75/55
RX+ is 105/75