The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 8 min of:
5 deadlifts
5 upright rows
5 front squats
5 shoulder press
5 good mornings
5 back squats
10 spiderman stretch
:30 sec front rack stretch
Equipment: empty bar and green or black band
Weightlifting
Clean (10x [complex] @ 1:45 clock)
Clean Pull + Pocket Clean + Full Clean
50-75% of 1RM
*Focus on avoiding the early arm bend. Wait for your posterior chain (legs and back) to pull the bar into the high thigh/power position before beginning to pull with the arms.
Metcon
Metcon (AMRAP – Reps)
2x 3:00
400m run + AMRAP thrusters 115/75
Rest 3:00
2x 3:00
400m run + AMRAP shoulder to overhead 115/75
RX+ is 135/95
4 total runs