The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you could choose any obstacle to put in a Spartan race or other obstacle course race, what would it be?
Warm-up
400m jog, then…
12 OTM (3x through the following)
-agility ladder drills
-12 kettlebell swings
-12 ring rows or pullups
– air squats
Skill Work
Rope Climb Review
Metcon (AMRAP – Reps)
Teams of 4 – AMRAP 24
P1 – 12 Sandbag over the shoulder (40/20)
P2 – 16 wallballs (20/14)
P3 – 200m Run
P4 – AMRAP Rope Climbs
*Rotation is based on completion of all stations