The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Partners: 3 rounds
P1 does 5 toes to bar while P2 hangs, switch
P1 does 10 air squats while P2 holds bottom of squat, switch
*keep this partner for the team workout!
Box Squats (10 x 3 @ 65%)
*Sets will be completed on a 2:00 clock
*You may add weight after the first 5 sets as long as movement stays fast and crisp.
Metcon (AMRAP – Rounds and Reps)
Teams of 4 – AMRAP 20
P1 – 8 Toes to RIngs
P2 – 16 Sumo Deadlift High Pull (75/55)
P3 – 32 air squats
P4 – Rest
*Rotate stations once everyone has completed their allotted work.
*1 Round = Everyone on the team completing each station.
*For a partial round add up all reps completed by team members and score each person as the team total