The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 8 min of:
8 good mornings
8 inchworm w/ push up
8 deadlift*
8 hollow rocks
8 supermans
5 burpees
*start at empty bar, then load up to 40%
Specific warm up
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
Strength
Deadlift (3×3)
18:00
Set 1 @ 80%
Set 2 @ 85%
Set 3 @ 90%
Bench Press (3×3)
15:00
Set 1 @ 80%
Set 2 @ 85%
Set 3 @ 90%
Metcon
Metcon (Time)
For Time, CAP 8
20-15-10-5
Air squats
Situps