The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 minutes of high singles, double unders or tripe
unders.
3 rounds in 12 minutes of:
5 deadlifts
5 hang to high pull
5 hang power cleans
3 push press
2 push jerks
*Start at empty bar and build up in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 burpee over bar
2 hang power cleans 155/115
RX+ is 205/145
REST 5 MINUTES
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
20 double unders
10 shoulder to overhead 135/95
RX+ is 155/115