The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What’s your favorite TV show you currently watch?
Warm-up
9-6-3 pushups and kip swings
*30s handstand hold or tripod between each set
Push Press (8 x 1 Complex)
Complex is…
2x Push Press
1x Push Jerk or Split Jerk
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM Push Press
*Build weight across working sets
Warm-up
Deadlift Warm-up – 5 x 1:30 Clock
10 @ Barbell RDL
8 @ 135/85
6 @ 185/115
6 @ 225/155
3 @ 275/185
Metcon (Time)
For Time – CAP 10
12-9-6-3
Deadlift (275/185)
Pull-ups
RX+
Muscle-ups