The Foundry Union Station, The Foundry Printers Row – CrossFit
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