The Foundry Union Station – CrossFit
Warm-up
Context: Practice – Be smart about the box jumps, but push the pace on the wall ball
Mobility: Shoulder
Metcon
30in to Freedom (Time)
For Time – 4 rounds* (Health: 3 rounds)
6 high box jump (Health: 20”/ Athletic*: 24” / Performance: 30”)
8 barbell bent over rows (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
10 hang power clean and jerk (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 13:00 – 20 min, about 4 min/round including rest
Cash Out
3 sets of 15 single arm bench press (each arm), 15 single leg deadlifts