The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 9 minutes.
16 jumping jacks
12 leg swings (six per leg)
10 Banded good mornings
8 wall balls
6 ball slams
4 Inchworms w/ push up
Equipment : green/black band and med ball
Metcon
Metcon (Time)
Partners 4 rounds for time and reps, CAP 20
1)Row 1,000m
2)AMRAP 12 akbs (53/35) + 60 double unders
*Switch when the row is complete, 2 rounds each.
Metcon (AMRAP – Rounds and Reps)
Score for AMRAP section of the metcon.
Strength
Clean Complex (8 sets x 3 reps)
Clean Complex, 8 rounds on 1:30 clock
Odds >> 3 power cleans
Evens >> 1 power clean + 2 jerks
Start at ~50-60% of power clean and build by feel