Announcements
Olympic Lifting Course: Saturdays in January starting 1/10 – Check our newsletter for more information! http://us4.campaign-archive1.com/?u=d53f17ee27871e57354d1fc74&id=a6c28a1709&e=62153cf682
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
1. 3-burpee “flip cup” x2
2. 10 arm circles forward and backward
3. 3-squat “flip cup” x2
4. hollow to arch position log rolls, 3 each way
Skill Work
OTM 15 – 3 Rounds of each movement
1) :30 Bar Kipping
2) Muscle-Up transitions
Scale 1 – Jumping Muscle-Up Transitions
Scale 2 – Standing Muscle-Up Transitions
3) Strict Pull-Up
4) Strict Dips (rings/bars or with band)
5) :20 Hollow Rocks
Metcon
Metcon (Time)
5 Rounds of 3:00 / 0:00
– 7 Bear Complexes 135/95
* Score = working time
(15:00-resting time)