The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What was your first ever car?


Dynamic 10m drills:

-lunge lunge squat stretch

-inchworm w/ pushup

-figure 4

-broad jumps


2 rounds:

10 hollow rocks

8 squat jumps or side lunges

2 wall walks

**Review/mobilize pistols and hollow variations


Metcon (No Measure)

OTM 20

ODDS: 20-30s hollow variation (rocks, candle sticks, deck squats)

EVENS: 2-8 pistols


Metcon (Time)

For time, CAP 10:30*

100 wall balls 20/14

Every 90s do 5 burpees (7 rounds of 90s clock)