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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds

150 m row

7 wall squats

7 band pull aparts (eye, chest and hip level)

7 inchworm w/ push up

7 glute bridges

14 calf raises

Strength

Overhead Squat (15:00 to build to a heavy set of 2)

ONLY full range of motion today. Check egos at the door 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12, Teams of 3

1. row for meters

2. 10 box jumps 24/20

3. 20 rkbs 70/53
Rotate when all work is completed.

Score = Rounds of: (rotations) + total meters

Additional box/kb reps DO NOT COUNT