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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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