The Foundry Union Station – CrossFit
Context
Competition
Mobility
Hips
Strength
A: Back Squat (Find a technical 1RM or 3RM)
Metcon
B: 50 Cal Assault Bike (Time)
RX*:Complete 50 calories as fast as possible
Athletic: 40 calories
Health: 30 calories
AD6 Bike:
RX: 75 cals
athletic: 60 cals
health: 45 cals
Multiple heats
CAP 7
Cash Out
5 rounds of
1-3 strict pull ups
6 push ups
9 air squats