The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of:
8 reps of each
-wall squats
-table tops
-kb swings
-kb thursters (4 per side)
-hi/lo plank
Gymnastics
EMOM 12 (0:20 ON/0:40 OFF)
odd: ring dips
even: ring support hold
Dips
Scale to matador or boxes for dips/supports – if you can’t support yourself on the rings, you should not be doing ring dips)
Metcon (AMRAP – Rounds)
OTM 12
7 hang power cleans
5 front squats
3 jerks
Rx 95/65
Rx+ 115/85
– Score is last round completed
This should be unbroken – scale accordingly
If you fail, take a minute off and complete the workout with 5-3-1 rep scheme