The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
70 Cal Row
40 DB Thrusters (50/35)(35/20)
70 Sync Knees to elbows
3 Rounds
*Split the work however you want
P1 & P2 work P3 rest
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)