The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Would you rather go apple picking or to the pumpkin patch?
Warm-up
10 med ball deadlifts
10 med ball triple extension
10 med ball high pulls
10 med ball cleans
10 med ball front squats
10 med ball strict press
Repeat with an empty bar, then coach led barbell warm up
Weightlifting
Clean and Jerk (5-3-2-1-1-1-1-1)
20:00 clock to complete all work
*start at ~60% of 1RM
Metcon
Metcon (Time)
3 rounds for time, CAP 12
21 wallballs 20/14
15 ball slams 20/14
9 ring dips*
*If no ring dips, scale to matador. Band matador up to a green band, then scale to box dips.