The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack. Think about this as a way to find the right weight for the metcon.
Big Wheels, Small Ego (Time)
For Time – 4 rounds
4 rounds for time
8 heavy overhead squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
10 high box jumps (Health:20” / Athletic*: 24” / Performance: 30”)
Toes-to-bar (Health: 4 / Athletic: 8 / Performance*: 12)
50 double unders (Health: 20 attempts, Athletic: 50 including attempts, Performance*: 50 reps)
Rest 1 minute
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10-18 minutes
Overhead squats are to be full range of motion. Below parallel or they do not count (drop the weight or modify to front squats).
Optional ‘Cash Out’: 100m farmer carry, 25 cal row, 4 rounds