The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 8 min:
with an empty bar
5 deadlift w/ shrug at the top
5 hang to high pull
5 Front squats
5 shoulder press
5 good mornings
5 back squats
then
Coach led barbell warm up (5 min)
Weightlifting
Clean and Jerk (1 squat clean & jerk every 20s for 10:00)
60% of 1RM
Metcon
Metcon (Time)
For Time, CAP 30
100 double unders
200m run
80 situps
400m run
25 thrusters 95/65
600m run
25 thrusters 95/65
400m run
80 situps
200m run
100 double unders