312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Harry Potter, Lord of the Rings, or Star Wars?

Warm-up

CHIPPER FRIDAY!

10 air squats

9 toes to bar (or variation)

8 burpees

7 kettle bell swings

6 good mornings

7 kettle bell swings

8 burpees

9 toes to bar (or variation)

10 air squats

Metcon (Time)

For Time – CAP 40

50 Wallballs (20/14)

40 Sit-ups

30 Box Jumps (24/20)

20 Goblet Squats (53/35)

10 Deadlifts (255/165)

20 Goblet Squats

30 Box Jumps

40 Sit-ups

50 Wallballs

RX+

DL – 315/225

Goblet – 70/53