Friday 1/9/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

2x tabata alternating…

-double unders

-air squats

Shoulder Press (10×3 @ 70%)

Metcon (AMRAP – Rounds and Reps)

3 Rounds 3:00 Work | 2:00 Rest

6 Shoulder To Overhead

12 Front Squats

18 Lateral Bar Hops

*Weight of bar is the Shoulder Press weight PLUS 10-20lbs

*Each round will pick-up where the athlete left off.