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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips

Strength

A: Front Squat (5 x 5-4-3-3-3 @10X1, (65-70-75-80-85%))

5 sets x 5-4-3-3-3 reps @1 down and explode up.

work between 60-85%

Every 3 minutes

(20-22 minutes for this part)

Metcon

B: (18.03.19) (AMRAP – Rounds and Reps)

AMRAP 6

6 Thrusters 105/70/45#

6* CTB pull ups (athletic: 4, health: jumping CTB)

Rest 3 minutes

AMRAP 6

9 Wall Balls 20/14/10#

3* pull ups (athletic: 1, health: jumping pull ups)

*women’s RX

Cash Out

Every minute on the minute for 5 minutes

Performance: 6-10 push ups

Athletic: 3- 5

Health: 1-3