The Foundry Printers Row, The Foundry Union Station – CrossFit

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Back Squat (3 x 5)

*Sets to be completed on a 2:00 clock

*All sets to be completed at 70% of 1RM

*Focus on form and speed out of the hole

Metcon (AMRAP – Reps)

AMRAP 8 – Strict Pull-ups

Scaling Options…

– Red OR Blue Band (not both)

– Ring Rows – Feet under rings, no moving forward or back.

A.: 400m Run (Time)

Max Effort 400m Run
4 x 400m Run

*Rest 2:00 Between runs

* A. Score is best 400m run

* B. Score is worst 400m run

B.: 400m Run (Time)

Max Effort 400m Run