The Foundry Printers Row, The Foundry Union Station – Extra Credit

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Metcon (Calories)


14 Rounds

0:20 at hard effort (95%)

0:40 at easy pace (<50%) Score is total calories
This will suck. But what is worse….the pain of the grind? Or knowing you gave up?


Bench Press

6 sets of 5 reps, same weight for all sets

– I recommend a 2 minute clock

Bench Press (6 set of 5 reps)


– Accumulate 2 minutes of L-Sit

– 100 Hip Extensions

Break up as desired