The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Power Clean (7×1)
Strength: 7×1 power clean, 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)
Single Arm Half Kneeling DB/KB press (7×3)
Super Set: 7×3 half kneeing single arm press (7 sets of 3 reps)
Metcon
Double TABATA (WB + HPC) (AMRAP – Reps)
2 full TABATA (16 rounds :20 on/ :10 off) for total reps.
odds – Wall balls (health: 10#,athletic*: 14#, performance: 20#)
evens – Hang Power Cleans (health: 45#,athletic*: 75#, performance: 115#)
RX+ Scale Up: 95#/135#
Cash Out
10 thrusters, 25 cal row, 3 rounds.