The Foundry Printers Row, The Foundry Union Station – CrossFit
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Mobility: Shoulder
Warm-up
Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)
Metcon
Six Shooter (Time)
For Time, 6 rounds
6 Left weighted pistol (Health: one legged box squat / Athletic*: 18lb / Performance: 35lb)
6 Right pistol (same)
6 weighted pull up – kipping allowed (Health: band assisted / Athletic*: 18lb / Performance: 35lb)
200m run OR 60 double unders / 120 single unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 20 minutes (24 min time cap)