The Foundry Printers Row, The Foundry Union Station – CrossFit
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Warm-up
6 minutes to get through 2-3 rounds of:
8 kb good mornings
8 inchworm w/ pushup
8 kb goblet squats
8 kb push press each side
Then…
8 minutes to DL warmup:
8@ empty bar
8@ 30-35%
6@ 45-50%
4@50-60%
Strength
Deadlift (3×8)
10 minutes to complete all work
Start at ~65% of 1RM and build across sets
Metcon
Metcon (AMRAP – Rounds and Reps)
Partners, AMRAP 12
3 Clean and Jerks 95/65
6 Thrusters
3 Front Squats
*P1 does one round (12 reps) while P2 rests, then switch.
*RX+ 115/85
*Goal is to complete a full round UNBROKEN