The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Skill Practice Warm Up: EMOM 7, perform 1 clean pull, one squat clean and one split jerk. ( 50-70% of clean and jerk)
Starboard Breech (The Foundry) (AMRAP – Rounds and Reps)
In 15 minutes:
– 1500m row
Then max rounds with the remaining time:
– 15 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
– 15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up
*Women’s “Performance” weights and reps (Rx)
**3 bar muscle-ups RX+
Scaling Guide: 3 – 6 rounds