The Foundry Printers Row, The Foundry Union Station – CrossFit
Clean (6 x 3)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*Ok to drop bar between reps – no more than :05 rest between
*Yes, these are squat Cleans
Metcon (2 Rounds for reps)
AMRAP 5
12 – Kb Swings – Russian (70/53)
5 – Sit-ups
12 – Kb Swings
10 – Sit-ups
12 – Kb Swings
15 – Sit-ups
etc.
*Score is total reps
REST 2:00
AMRAP 5 – Movements Reversed
12 – Sit-ups
5 – KB Swings – Russian (70/53)
12 – Sit-ups
10 – KB Swings
12 – Sit-ups
15 – KB Swings
etc.
*Score is total reps