The Foundry Printers Row, The Foundry Union Station – CrossFit

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400m jog, then…

10m toy soldiers

10m side lunge to spiderman

10m hug a knee to samson

10 leg swings each way

3 rounds:

10 pvc pass throughs

8 squat to mornings

6 sots press

Back Squat (4 x 10)

*Sets to be completed on a 2:30 clock

*First set is at 50% 0f 1RM

*Build weight across working sets

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CAP 16

* If raining sub 400m Row for the Run (not Rx)

** For DNF add a second for each missed rep (run is worth 1 rep if started, 2 if completed), and mark rounds + reps in comments