Announcements
This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause! See Facebook for more details.
*All regularly scheduled classes are cancelled that day!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause (3 second pause at the knee) squat clean + squat clean (60-80% effort).
Metcon
The Man Who Sold the World (Time)
For time. Health: 4 rounds, Performance/Athletic*: 5 rounds
-4 squat cleans
Health: 55lb / Athletic: 95lb* / Performance: 135lb
(power clean to front squat acceptable)
-8 push-ups
-100 m bumper plate farmer carry
(Health: 25lb dumbbells / Athletic: 25lb* / Performance: 45lb)
-16 burpees
*Women’s “Performance” weights and reps (Rx)
** plates can be carry by the center or bottom
Scaling Guide: 15 – 21 minutes, about 4 min per round. Scale Up: 155/95lb bar