The Foundry Union Station – CrossFit
Context
Competition
Mobility
Coaches Choice
Skill Work
Review Double Unders technique
Strength
A: Hang Power Clean (12 minutes to build up to a heavy complex)
Complex:
1 deadlift
1 hang Power clean
2 Front Squat
Metcon
B: Save by The Barbell (foundry modified) (AMRAP – Reps)
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute – Double unders (3 DUs = 1 rep)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest