The Foundry Union Station – CrossFit
Context
Mobility
Strength
A: Front Squat (2 x 20 @1010)
2 sets x 20 reps @ 1 down, 1 up
Most athletes will work around 40-50% of 1RM, this will be lighter than BS 20’s.
On a 5 minute clock
Metcon
B: (18.06.04) (Time)
For time:
21 KB/DB Thrusters (50/35/26#)
450 m run
18 KB/DB Thrusters
450 m run
15 KB/DB Thrusters
450 m run