The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Work
10-15 Hips-to-Rings
Conditioning
Metcon (AMRAP – Reps)
EMOM 14
– 2 lengths sled push (45/0) + AMRAP burpees in the remaining time
Score is total burpees
Accessory
Metcon (Weight)
5 Rounds NOT for time:
5 strict TTB*
0:30 isometric back extension hold on GHD**
*If you are unable to perform strict TTB, substitute 10 GHD sit-ups
**If the back extension hold is easy, find a weight to hold in your arms that will challenge you (report the weight used)