The Foundry Printers Row, The Foundry Union Station – CrossFit
Strength
Make up day – complete any of the lifts you haven’t done.
Back Squat (20:00 to 1RM)
Shoulder Press (20:00 to 1RM)
Deadlift (20:00 to 1RM)
Rest, Recovery, Mobility
If you have completed all 3 lifts from the week spend some time improving your mobility
Metcon
Baseline (Time)
Baseline: Cap 10 min
500m Row
40 Air Squats
30 Sit ups
20 Push up
10 Pull ups