The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 Rounds of :
150m row
13 Air Squats/Front Squats
11 Kip Swings/Knees to Chest
9 Strict Press
7 High Pulls
5 Kneeling/Vertical Jumps
Open WoD 13.4 (AMRAP – Reps)
AMRAP 7
Clean and Jerk, Toes to Bar ladder
3-6-9-12-15-etc
135/95
Metcon (AMRAP – Reps)
Partners, AMRAP 13
P1: 12 wallballs + 9 burpees
P2: AMRAP row for calories