The Foundry Union Station – CrossFit

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Context

Training

Mobility

shoulders

Strength

A1: Shoulder Press (3 x 12-10-8 @3010)

A2: Pull-ups (4 x 5-7 @2121)

Add weight as needed.

Metcon

B: 19.06.09 (Time)

For Time:

CAP 20

4 rounds

350 m run

8 toes to bar

16 wall balls

RX: 20/14#

Athletic: 14/10#, toes to shoulders

Fitness: 10#/6#, knees to hips

Accessory

Accumulate 3-minute plank.

Every break complete 80ft farmers carry AHAP