The Foundry Printers Row, The Foundry Union Station – Team CrossFit
Warm-up
2 Rounds:
10 Pass Throughs
10 PVC OHS
10 Kipping Swings
10 Ring Rows
10 Good Mornings
10 Sit-Ups
10 Front Squats (barbell)
10 Push Press (barbell)
Metcon (AMRAP – Rounds and Reps)
Find a partner.
Teams of 2 will rotate between 3 stations. One partner works at a time, and must complete one full round before switching off. There will be 1 minute rest between each station.
1. AMRAP 7
3 Pull-Ups
6 Push Ups
9 Air Squats
2. AMRAP 7
10 Deadlift (135/95)
5 Box Jump (24/20)
3. AMRAP 7
3 Clean and Jerk (135/95)
6 TTB