The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Shoulder
Strength
Front Squat (3-3-3-3-3)
Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set to max)
Metcon
High Ground Clearance (Time)
For time
15 strict/shoulder presses (Health: 35lbs, Athletic*: 65lbs, Performance: 115lbs)
30 burpees facing the bar (Health: 15 burpees)
15 push presses (same weight)
20 burpees facing the bar (Health: 10 burpees)
15 push jerks or split jerks (same weight)
10 burpees facing the bar (Health: 5 burpees)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes,
Scale up the barbell weight if desired: 85/135