The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
General Warmup
3 rounds of (5-8 reps of each)
-Pushup variation
-Pullup variation
-Situp
-Air Squat variation
-Superman
Front Squat (4 x 4)
*Sets to be completed on a 1:45 clock
*First set is at 75% of 1RM
*Maintain weight across all working sets
Metcon (AMRAP – Rounds and Reps)
Teams of 2 – AMRAP 9 / Rest 2 / AMRAP 9
First AMRAP
P1 – 5 Pull-ups
– 5 Burpees
P2 – 10 Deadlift (225/175)
Second AMRAP
P1 – 5 Toes-to-Bar
– 5 Burpees
P2 – 10 Hang Power Cleans (135/95)
*Both Athletes work at the same time
*Switch is based on when both Athletes have completed their allotted work
*A round is once both Athletes have completed both sections of work within the AMRAP