The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your favorite kind of sandwich?
3 minutes of double under practice
3 rounds of:
-9 scapular pushups
-5 vertical jumps (only 2 rounds of jumps)
Bench Press (5 x 6)
*Sets to be completed on a 2:30 clock
*First set is at 70% of 1RM
*Build weight across working sets
Bent Over Row (5 x 8 Supinated Grip)
**Super-set with bench press.
On The Minute 13
3 Power Cleans (135/95)
7 Lateral Bar Hops
*Goal is to complete all movements in the minute. Scale accordingly.
*If you fail to complete the allotted work in any given minute; rest the following minute and scale down.
**Score is total weight lifted…RX round is worth 405/285.
***Weight does not count if the full round is not completed.
5 power cleans