The Foundry Union Station – CrossFit
Rx+ only if you are not doing the open workout tomorrow. Otherwise, use this as recovery (50-60% of RPE).
Team 5 k row (Time)
In teams of 2 complete a 5k* for time.
Alternating every 500 m
athletic and health: 4k
RX + : if you complete the 5k under 21 minutes then complete as many calories in the Assault Bike as possible in the time remaining and note it inside the comments box.
Mobility or ROMWOD for the remainder of class.
Not doing the open?
9 DB thrusters
6 box jumps
15 ring rows