The Foundry Union Station – CrossFit

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Warm-up

Context: Training

Mobility: Shoulders

Strength

A: Power Clean and Jerk (1 x1)

In 12 minutes build up to a heavy single for the day.

NO squat today. Split or Push Jerk is allowed.

Metcon

B: (18.01.09) Winter is Coming (AMRAP – Reps)

For Reps:

(3 min on/ 3 min off) x 4

24 Cal Row (athletic: 20*, health: 18)

12* pull ups ( athletic: 6, health: jumping pull ups)

AMRAP clean and jerk @ 75% of “A”

RX+: 6 Bar MU

(24 minutes of total time)
The Goal is to complete the row in 90 seconds or less and unbroken pull ups or BMU. If unbroken is not an option try to complete pull ups in the least amount of sets possible.

Cash Out

3 rounds

15 ghd hip extensions

15 hollow rocks

15 Russian twists (R+L=1 rep)