The Foundry Union Station – CrossFit
Context
Training
Mobility
shoulders/front rack
Strength
A1: Thruster (20 minutes to find a set of 5 heavy thrusters)
coming from the ground.
In between your thruster sets, complete A2
A2: L-Sit (Accumulate 3 minutes )
Metcon
B: Diving in Castro’s mind (Time)
For Time CAP 12:
—–10 box jumps——
21 KB/DB deadlifts
9 KB/DB thrusters
—–10 box jumps——-
15 KB/DB deadlifts
6 KB/DB thrusters
—–10 box jumps ——
9 KB/DB deadlifts
3 KB/DB thrusters
Suggested weights:
Men (35#-53# per hand)
Women (20#-35# per hand)