The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
1/2 tabata double unders (4 rounds)
coach led barbell warm up
(includes at least clean, front squat, shoulder to overhead)
Clean and Jerk (10 x 2+1)
2x Clean
1x Jerk
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*Yes, these are squat cleans
Metcon (Time)
5 Rounds For Time – CAP 10
6 – Ground-to-Overhead
6 – Front Squats
30 – Double Unders
RX
155/95
RX+
185/115
DU Sub – 30 Lateral Bar Hops