The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 10 minutes:
8 inchworms
8 goblet squats
8 KB SDHP
8 KB swings
8 sit ups
8 supermans
Equipment: medium KB
Coach led barbell warm up.
Weightlifting
Clean (6 sets @ 2:30 clock)
Sets 1-2: 2 reps @75%
Sets 3-4: 2 reps @ 80%
Sets 5-6: 1 rep @ 85%
Metcon
Metcon (Time)
12 Rounds for Time, CAP 15
8 wallballs 20/14
4 burpees
*Your goal should be to complete all twelve rounds of wallballs unbroken.