The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of
15 jumping jacks
12 pass throughs
10 alternating step ups
8 push ups
6 kips/pulling variation
Strength
Bench Press (5-4-3-2-1-1-1)
20:00 to find a 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
4 chest to bar pullups
8 alternating pistols
12 burpees
Scale for pistols is 16 alternating lunges