Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – CrossFit
A: Warm – Up (No Measure)
2x
20 Mountain Climbers
10 Air Squats
5 Down Dog (5sec hold) to Push-up
B: Warm – Up (No Measure)
Coach Lead Barbell Warm-up
Metcon (Weight)
7 x 1 Complex
-Push Press
-Push Jerk
-Split Jerk
*Sets to be completed on a 1:45 clock
*Start at a relatively heavy weight
Metcon (2 Rounds for reps)
8 Rounds – 1:30 Work | :30 Rest
Odds
– AMRAP Row Kcals
Evens
– 5 Overhead Squats (115/85)
– AMRAP Burpee Over The Bar
*One score for Kcals
*One score for Burpees