The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Coaches Warm-up Choice
Metcon
The One That I Want (Time)
For time. 5 rounds for time (Health: 4 rounds)
Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* / Performance: 4)
12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)
12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
12 clean & jerk (same)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell