The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
2 rounds:
8 banded pass throughs
8 band pull aparts (all levels)
8 wall squats
8 KB push press or push jerks (per side)
8 inchworm to Samson stretch
:45 seconds of KB achilles smash per side
Strength
Deadlift (4×8 )
15:00
build across the sets, NOT a max
Metcon
Metcon (Time)
2 Rounds for Time, CAP 20
400m run
15 shoulder to overhead 95/65
400m run
15 OHS 95/65