Announcements
– Schedule tomorrow!
CrossFit Games Open starting at 9am @ Printers Row. Heats from 10am – 11:30am.
– ALL ARE WELCOME regardless of Open participation
– There is still time to sign-up! Go to games.crossfit.com
– UNION STATION CLOSED SATURDAY 2/28
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Dynamic Warmup: 10m
-jog down/back pedal back (x2)
-monster walks
-figure 4
-inchworm + squat stretch
-hug a knee to lunge
-spiderman crawl
-burpee broad jump
Back Squat (8 x 3 @ 85%+)
*Sets to be completed on a 2:30 clock
*First set is at 85% of 1RM
*Build weight across working sets
Metcon (AMRAP – Reps)
6 Rounds – 1:30 Work | 1:00 Rest
Odd:
8 Front Squats (165/115)
AMRAP Toes To Bar
Even:
12 Lateral Over The Bar Burpees
AMRAP Wallballs (20/14)
*One score for T2B + Wallballs