The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200-400m jog, then
3 rounds:
-8 kip swings
-4 squat jumps
Barbell warmup (coach led, focus on the Cluster)
*Deadlift points of performance
Deadlift (7 x 4)
*Sets to be completed on a 2:30 clock
*First set is at 70% of 1RM
*Build weight across working sets
Metcon (Time)
5 Rounds For Time – CAP 15
4 – Clusters (135/95)
8 – Pull-ups
Run 200m
RX+
– 155/105
– 4 Muscle-ups