The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
12 rounds :30 secs/ :10 sec rest (8 min)
good mornings
jump rope
front rack banded stretch/ wrist mobility
kb single leg RDL
equipment: green or black band, light kb and jump rope
Coach led Barbell warm up ( 5-7 min)
Weightlifting
Power Clean (Power Clean 1 rep every 15s for 8:00 @ 70% of 1RM)
Power Clean
1 rep every 15s for 8:00 @ 70% of 1RM
Metcon
Metcon (Time)
Partners, 10 (total) Rounds for Time
36 double unders
8 deadlifts 185/135
P1 does a round, then P2 does a round. Each person will complete 5 rounds.