The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Line Drills
-Toy Soldiers
-High Knees
-Butt Kickers
-Duck Walks
-Lunges w/ Twist
3 x 20 Banded Good Mornings
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
6 – Burpee Over Bar
3 – Deadlift + Hang Squat Clean + Shoulder-to-Overhead (135/95)
RX+
165/125
Metcon (Time)
3 Rounds For Time – CAP 25
500m Row
400m Run
Rest 3:00
*Row, run and then rest 3 minutes before starting next round.
*Score is total time including rest.