The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 8 minutes:
10 good mornings
10 goblet squats
10 side lunches
10 hollow rocks
10 push ups
Equipment: band and KB
Strength
Front Squat (5-3-1+ (max rep set))
25:00
5 @ 75%
3 @ 85%
1+ (max rep set) @ 95%
Suggested warm up sets:
10 @ empty bar
5-8 @ 30-40%
5 @ 45-55%
5 @ 65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12 deadlifts 155/115
6 burpee over bar
12 HSPU
RX+ is 225/155