Friday 1/23/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

10-8-6-4

Burpees

Goodmornings (hands behind head)

Scap pullups

Bench Press (4×8 @ 60%+)

*Sets will be completed on a 2:30 clock

*First set will be at 60% of 1RM

*Build weight across working sets

A: Metcon (1 Rounds for reps)

12 Rounds – 1:00 Work | :30 Rest (18min)

Odd: Row – AMRAP Kcal

Even: Dips – AMRAP

RX+ Muscle-ups in place of dips

Section A – Calories

Section B – Dips/MU

B: Metcon (1 Rounds for reps)

Dips or Muscle-ups