The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of:
15 pvc pass throughs
12 air squat
10 hollow rocks
8 scap pull ups/pulling variation
6 burpees
Gymnastics
EMOM 12:
1. Strict Pull-Ups
2. Static Hold at Top of Pull-Up
*You choose the number of reps – challenging but not reaching failure
**Try to accumulate 10-20 seconds holding the chin above the bar. You may jump to that position, and may use bands to assist the hold.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Thruster (115/75)
9 TTB