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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Rotate through the following stations 3 times

(:30 on/:15 sec transition)

– Row

– Air Squats

– Good Mornings

– Spiderman to samson stretch

Strength

Box Squats (8×3)

2:00 clock

Start at 50% of 1RM back squat and build across.

Metcon

Metcon (AMRAP – Reps)

Partners, AMRAP 15

1. 25/20 calorie row

2. 15 cleans 115/75 + AMRAP double unders
Both partners work at the same time, switch when the rower is done.

Score = total double unders as a team