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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Tabata: alternate double unders and air squats

2 rounds: 8 reps of each

– squat stretch

– side lunges

– wall balls

– ball slams

Strength

Back Squat warm up (6:00)

10 reps @ ~40-50%

8-10 reps @ ~45-55%

Back Squat (4×10)

3:30 clock per set

Build to heavier than last time

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

50 double unders

15 plate Ground to Overhead 45/25