Friday 8/21/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

The Beach WOD and party is tomorrow! What is your favorite thing to do at the beach?

Warm-up

200 run

10 wallballs

10 kb swings

10 lunges

5 pullups

5 pushups

5 burpees

Metcon (Time)

CHIPPER FRIDAY!!! – CAP 40

1 Mile Run

80 Wallballs

60 Kettlebell Swings – USA – (53/35)

40 Goblet Lunges (53/35)

20 Pull-ups

10 Handstand Push-ups

*5 burpees every 2 minutes (starts after the 1 mile run, on the even minutes)

*HSPU sub = 20 Push-ups

** Rx+ Sub Muscle-Ups for Pull-Ups 15/10 (men/women)