The Foundry Union Station – CrossFit
A: Clean (10 x Clean complex)
10 sets x 1 complex:
1 hang squat clean
every 90 seconds.
The goal of today is to learn speed under the bar while maintaning full hip extension. Work between 50-70% of 1RM
B: (18.09.12) (Time)
5 Front Squat (from the ground)
6 Box jump overs
100 m run
Athletic: 115/75, 20″/12″
Health: 65/45, find a height that allows for sustainable for the metcon.