The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Strength
A: Thruster (16 x 5 )
Barbell Cycling/ Open Conditioning
Every minute on the minute for 16 minutes:
Odd numbers: 5 Thruster
Even numbers: :30 seconds of burpees over bar
Metcon
B: 07.10.19 (Calories)
AMCAP 12 (as many calories as possible in 12 minutes)
In teams of 2
P1: Row for Calories
P2: 100 m farmers carry
RX: 53/35# per hand
Athletic: 44#/ 26# per hand
Fitness: 35#/ 18# per hand
RX+: 70# / 44#, Assault bike
Change based upon Farmer’s carry
Accessory
2x
20 alternating spider-man planks
10 side v- ups per side