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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context:competition

Warm-up

Coach’s choice general warm up

Mobility:hip

Strength

Strength:

5-5-5-5-5 Back Squat or Box Squat

(5 sets of 5 reps, increasing weight to max)

Super Set:

3-3-3-3-3 Weighted Pull-up

(5 sets of 3 reps, increasing weight to max)

Back Squat (5RM)

Weighted Pull-ups

Metcon

Hot Bronze (Time)

For time – 3 rounds

10 back squats (Health: 65lbs, Athletic*: 95lbs, Performance: 155lbs)

Burpees : Health 10, Athletic 15, Performance 20

1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6:00 – 10:00 minutes, about 2:00 per round NOT including the rest.

Cash Out

Optional ‘Cash Out’: 15 Russian kb swings, 25 cal row, 2 rounds