The Foundry Union Station – CrossFit
Context
Training
Mobility
ankles/ hips
Strength
Optional A2: Work on your “goat”
A1: Overhead Squat (6 x 3 @3010)
Metcon
B: The weak link (Time)
For time:
21 overhead squat 115#/ 75#
9 ring muscle ups
15 overhead squat 115# / 75#
7 ring muscle ups
9 overhead squat 115# / 75#
5 ring muscle ups
Scaling-
Athletic:
95#/ 65#, Chest to bar Pull ups + Dips
Fitness:
75#/ 55#, Jumping Chest to Bar + Hand Release Push Ups