The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulders
Strength
A: Shoulder Press (7 x 3 @ 3010)
7 sets x 3 reps @ 3 down, 1 up.
Build up in weight as long as points of performance, technique and tempo stay true.
Metcon
B: (18.02.06) Hanging Out (Time)
For time: CAP 10
21 – 15 -9
Hang power clean (performance: 95, athletic:65, health: 45)
Shoulder to Overhead (same)