The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A: Pull-ups (3 x Max Set of unbroken Strict pull ups)
3 sets x a set of max unbroken strict pull ups.
Rest 2-3 minutes between sets.
Score biggest set and write in the notes the total reps accumulated
Metcon
B: The Longest Mile (Time)
For Time CAP 25
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
optional unofficial RX+: weigthed vest and TTB instead of sit ups
Cash Out
2 rounds:
1000 m bike
500 m row
250 m run