The Foundry Printers Row, The Foundry Union Station – CrossFit

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3 minutes of double under practice

Coach led barbell warm up

Clean and Jerk (7 x 1)

Complex is….

1x Clean

1x Hang Clean

2x Split Jerk

*Sets to be completed on a 2:00 clock

*First set is at 60% of 1RM C+J

*Build weight across working sets

Metcon (AMRAP – Reps)

7 Rounds – 1:30 Work | 1:00 Rest

7 – Deadlift (225/165)

AMRAP – Double Unders

*Score is Double Unders

*No Double Under Sub. Work on them!!!

*Scale to a weight that allows unbroken DL for majority of rounds.