The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Warm-up (No Measure)
400 m run
2 rounds of:
10 pass throughs
10 kips
10 squat stretch
10 calf raises
10 kb goblet squats
10 kb swings
then with your teams start specific warm up.
Metcon (AMRAP – Rounds and Reps)
With a Team of 3 complete:
AMRAP 30
A)25 TTB
B)50 Hang Power Clean 95/65
C)75 Wall Balls 20/14
D)150 Double Unders
E)400 m Medball Run 20/14
-RX+155/105
*Only on athlete working at a time on the AMRAP, except for the run, which is completed by the 3 athletes.