The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of
3 burpees
6 sit ups
9 kb swings russian
12 banded air squats
15 mountain climbers
Coach led mobility
Back Squat (8×3 Build to a 3RM )
20:00 to build
Start at 65-70%
If you hit a max before 8 sets, then drop to 85-90% of what you hit and maintain.
Metcon (AMRAP – Rounds)
OTM 15
5 goblet squats 53/35
7 burpees
9 kb swings (US) 53/35
Complete all work within the minute. If you fail to complete the work, rest the next minute, then complete the remainder of rounds with 3-5-7 rep scheme.
Score = rounds successfully completed with the RX rep scheme