The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What did you do to exercise this weekend? Beach WoD, Team CrossFit, something outside of the gym…?
Warm-up
2x
-30s hold bottom of back squat + 5 sots press + 5 squats
-30s hold bottom of front squat + 5 squats + 5 press
Back Squat (3 x 3 @ 80%+)
*Sets to be completed on a 2:00 clock
*First set is at 80% of 1RM
*Build weight across working sets
Front Squat (6 x 3 w/ :03 pause @ 70%)
*Sets to be completed on a 2:00 clock
*Sets to be completed at 70% of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
Rest 3
AMRAP 6
3 – Shoulder-to-Overhead
6 – Front Rack Lunges
9 – Power Cleans
RX
(135/95)
RX+
(165/115)
*Pick-up second AMRAP where first AMRAP left off.