The Foundry Printers Row, The Foundry Union Station – Team CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP – 14
Ascending ladder (3/3,6/6,9/9,…) of
Power cleans 115/75
Double KB Shoulder to OH 53/35
*Reps can be completed any way the team likes
Rest, Recovery, Mobility
4 minute rest
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP – 14
Ascending ladder (3/3,6/6,9/9,…) of
– Dead Lifts 115/75
– KB Swings US 53/35
* Deadlift reps can be completed any way the team likes
** KB Swings are done simultaneously (i.e. there are twice as many reps as the DL because each person does the allotted work for that set)