The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Line Drills
20m Toy Soldiers
20m Lunges w/ Twist
10m Inch-Worm w/ Push-up
10m Burpees Broad Jump
10 Duck Walk
Back Squat (Descending Pyramid)
1 x 2 @ 90%
1 x 3 @ 85%
1 x 4 @ 80%
1 x 5 @ 75%
1 x 6 @ 70%
1 x 7 @ 65%
Warm-up
10 @ bar
6 @ 50%~
4 @ 65%~
2 @ 75%~
2 @ 85%~
*Sets to be completed on a 1:45
Back Squat (1 x Max Set @ 60%)
Complete at the end of the last 1:45 clock
Metcon (Time)
For TIme – CAP 20
Run 800m
20 Toes-to-Bar
Run 600m
15 Pull-ups
Run 400m
10 Chest-to-Bar Pull-ups
Run 200
5 Burpee C2B
RX+ is Bar Muscle Ups instead of Burpee C2B