The Foundry Union Station, The Foundry Printers Row – CrossFit
400 m run or 12 burpees
3 rounds in 12 minutes of:
5 bent over rows
5 Front squats
5 Press/push press/ push jerks
5 good mornings
:30 second front rack stretch.
Equipment: empty bar and green band.
A: Power Clean (15 minutes to build to a heavy single)
DO NOT GAME THIS FOR THE METCON.
For Time, CAP 17
16 clean and jerks @ 70% of [A]
Yep, just one round. GO HAM!