The Foundry Union Station – NC45
Warm-up
Warm-up (No Measure)
9 ROUNDS, :20 WORK/ :10 REST
MOVEMENT 1 – Plate Deadlifts
MOVEMENT 2 – Mountain Climbers
MOVEMENT 3 – Plate Strict Press
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 7 Sumo Deadlifts (30X1)*
MIN 2 – 12 DBL DB Arnold Press (Moderate)
*Increase weight each Set on DL.
Record heaviest weight on DL.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
50m Run
10 Plate G2OH (35/25)
5 Push-ups