The Foundry Printers Row, The Foundry Union Station – CrossFit
As many rounds in 10 minutes of:
12 kb suitcase deadlifts (6 per side)
10 banded good mornings
8 kb swings
6 inchworm with a push up
4 squat jumps
20 m farmers walk (per side)
8x [5 burpee over bar + 5 deadlift]
Deadlift (8×5 )
Burpees should be FAST!
Start at 50% of 1RM, then add 10-20 pounds each round. Maintain quality and integrity of the movement.
Metcon (AMRAP – Reps)
8 Rounds [30s ON, 60s REST]
Max Shoulder to Overhead 95/65
Scale for unbroken work for the whole 30s.
There is NO RX+ >>> Even if you are strong and fast with a heavier weight, now is the time to get comfortable cycling a light barbell as fast as possible!