The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you won the lottery today, what’s the first thing you’d do?
Warm-up
2 rounds:
10 arm circles each way
10 scapular pullups or ring rows
10 hollow rocks
5 burpee broad jump
5 glute bridges
Gymnastics
Pull-ups (8×3 or build to a 3RM)
1:30 clock for those working on strict pullup skill/consistency
12 minutes to build to a 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8, REST 4, AMRAP 8
6 broad jumps 6’/4′
8 burpees
14 kb swings (RUS) 70/53
Score is lowest of the two AMRAPs
Start from the TOP on round 2