The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: shoulders
Metcon
B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Cash Out
Durante Core (Time)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.
https://youtu.be/xlHyy7LM4fM
2- 3 rounds for cash out