The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog, then…
3 rounds:
10 air squats
15 calf raises
Coach led barbell warm up
Clean (10 x 1 Complex)
Complex is….
1x Power Clean w/ :02 pause in catch
1x Power Clean w/ :02 pause in catch + Front Squat
1x Squat Clean
*Sets to be completed on a 2:00 clock
*First set is at 50% of 1RM
*Build weight across working sets as long as technique holds.
Metcon (Time)
3 Stations – 4:00 Per Station – Score Is Work Time
A. 100 Double Unders + 5 Squat Cleans 135/95
* sub is bar hops
B. 500m Row + 5 Squat Cleans 135/95
C. 400m Run + 5 Squat Cleans 135/95
Rx+ 165/115