The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 min: do 1 burpee every 10 seconds (18 total)
Barbell Warmup: coaches choice
Clean and Jerk (5×1 @ 80%+)
*Sets will be completed on a 2:15 clock
*First set will be at 80%
*Build weight across working sets.
Metcon (Weight)
8×1 Complex
Hang Clean + Front Squat + Jerk
* Sets will be completed on a 1:15 Clock
*First set will be completed at 75% of heaviest Clean & Jerk.
*Build weight across working sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
-4 Pull-ups
-6 Burpees