The Foundry Union Station, The Foundry Printers Row – CrossFit
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