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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

400 m run

Then

3 rounds of

12 good mornings

12 kips

10 air squats

10 KB swings

8 push ups

8 KB single leg DL

Strength

Deadlift (4×8 )

15:00

Build across all working sets

Metcon

Metcon (Time)

3 Rounds For Time, CAP 18

600m run

12 toes to bar

12 thrusters 95/65
RX+ is 115/85