The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 Rounds
200m Run
15 Air Squats
10 Push-ups
5 Pull-ups / Ring Rows
*Nice and easy pace
Coach Lead Wrist and Front Rack Mobility
Metcon (Time)
For Time – CAP 5
3 / 6 / 9
Cleans (95/65)
Pull-ups
For Time – CAP 5
3 / 6 / 9
Cleans (135/95)
Pull-ups
For Time – CAP 5
3 / 6 / 9
Cleans (185/125)
Pull-ups
*Complete the allotted work within 5 minutes. Rest the remainder.
*Score is total WORK time for all 3 sections combined
*Scale weight accordingly to accomplish work in the given time.
RX+
C2B
-135/95
-165/125
-205/145