The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you could meet any famous person in the world, who would it be and why?
Warm-up
Rotate through the following for 7 minutes…(7 reps of each)
– good mornings
– banded air squats or goblet squats
– banded steps (forward/back, right/left)
– inchworms w/ pushup
– wall balls
*Additional coach led squat mobility
Strength
Front Squat (7×3)
2:00 clock
-This is a DELOAD week, stay between 60-70% of 1RM
-Focus on front rack position/posture (especially in the bottom)
Metcon
Metcon (Time)
7 rounds for time, CAP 16
7 power cleans 95/65*
7 thrusters
7 burpee over bar
RX+ is 115/85