The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you could be a part of the air and water show, would you rather be in the air or on the water and why?
Warm-up
9 Rounds of :30s on/ :10s rest
-hollow rocks
-high plank hold
-tripod (variation)
Skill Work
5:00 Minutes of Handstand Review
Handstand Progression (OTM 12)
12 Rounds :30 Work | :30 Rest
Odds: Kick-up and hold
Evens: Wall Walk and hold
Metcon (AMRAP – Reps)
Teams of 2 – AMRAP 3 + 1 x 4
3:00 – Shoulder-to-Overhead (75/55)
1:00 – Rest
3:00 – Thruster (95/75)
1:00 – Rest
3:00 – Power Cleans (135/95)
1:00 – Rest
3:00 – Over-The-Bar-Burpees
*Partners may trade reps however they want.
*Score is total reps accumulated by team.
RX+
95/115/155
65/85/115