Announcements
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Good luck to the FIVE teams representing The Foundry at the Trodo Games this Saturday!
Team 1: John Caruzzo, Yike Lu, Christy Enos, & Brad Lawrence
Team 2: Mason Levy, Art Schneiderheinze Lauren Biksacky, & Julia Boms
Team 3: Kristi Kruppiak, Christine Stephens Jake Kremer, & Loren Marino
Team 4: David Hardy, Kelly Guzman, Galen Ballew, Laura Griffin,
Team 5: Pred Banovic, Paco Esteller, Kate Eldred, & Jennifer Pino
* We want fans! Come out to support them 11am-5pm at CrossFit Illumine, 6663 W. Howard St., Niles, IL – more details: https://www.trodo.org/boxleague/games/
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
10-12 minutes of Turkish Get Up skill review and practice
Shoulder Press (8 x 3)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
Metcon (Time)
For Time – CAP 16
30 – 25 – 20 – 15 – 10
Wallballs
Ball Slams
Double Unders
Double Under sub is double singles