The Foundry Union Station – CrossFit
Context
Recovery
Metcon
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.
CAP 26
Alternating every 500 m
athletic and health: 4k
*Women’s RXd
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
Mobility or ROMWOD for the remainder of class.
Accessory
Not doing the open?
5 x
9 DB thrusters
6 box jumps
15 ring rows