The Foundry Union Station – CrossFit
A: Deadlift (6 x 1 @30×0)
6 sets x 1 rep @ 3 down, explode up.
The goal is to build to a heavy single at that tempo. There’s not dropping bars.
On a 18 minute clock to complete this including warm up and active mobility
Active mobility: 90/90 hip rotations (5 reps per side)
B: Down with the Sickness (AMRAP – Rounds and Reps)
15 minute AMRAP (As many rounds as possible)
12 deadlifts (performance/athletic* at BWT, health: 50% BWT)
12 kipping pull-ups (Health: 12 ring rows)
12 single arm overhead squat (Health: 10-30lb / Athletic: 35lb* / Performance: 50lb)
50 Double Unders
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 6 rounds, about 2-3 minutes per round.
12 cal bike
6 GHD sit ups or 12 ab mat sit ups
2 man makers