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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

4 rounds of:

150 m row

12 Air squats

10 Single leg KB deadlift

10 KB bent over rows

8 Side lunges

5 inchworm w/ Push ups

Metcon

Metcon (AMRAP – Reps)

8 rounds of 90s ON/30s OFF:

odds >> max calorie row

evens >> max burpees

Strength

Back Squat (4×8 on a 3:00 clock)

start at 60% of 1RM and build across