The Foundry Printers Row, The Foundry Union Station – CrossFit

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3 rounds:

8-12 hollow rocks or kipping swings

8 pushups

8 supermans

12 lunges (6 each leg)

Shoulder Press (6 x 5 @ 70%)

*Sets to be completed on a 2:00 clock

*Maintain same weight across all working sets.

A: Pull-ups (OTM 10 x 5-12)

*Select a number of reps that can be maintained across all working minutes.

*Kipping is allowed

B: 2k Row (Time)

Max Effort 2k Row
CAP 10