The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A: Front Squat (3-3-2-1-1-1-12 )
7 sets x 3(x2), 2, 1(x3), 12
last set of 12 @ 60% of last set of 1
Metcon
B: (18.10.09) (AMRAP – Rounds and Reps)
AMRAP 10
8 burpees
6 power cleans
4 box step overs 24″/20″/12″
RX: 35#X2/26#X2
Athletic: 26#x2/18#x2
Health: Choose a weight that will allow you to lift the 6 cleans into the step overs.