Tuesday 4/14/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

3 min: 2-3 burpees (with a power jump) every 20 seconds

Then,

Coach led barbell warmup

Clean (6 x 2)

*Sets to be completed on a 2:00 clock

*First set is at 75% of 1RM

*Build weight across working sets

*Yes, these are full squat cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 – Cleans (155/115)

6 – Box Jumps (24/20)

9 – Handstand Push-ups

RX+

Cleans (205/155)

Box Jumps (30/24)