The Foundry Union Station, The Foundry Printers Row – CrossFit
General Warm up: Coach Led
1-1-1-1-1-1-1 Front Squat – TEST for new max!
(7 sets of 1 rep, increase weight with each set)
1-1-1-1-1-1-1 Weighted pull-up – TEST for new max!
Front Squat (1RM)
Weighted Pull-ups (1RM)
KB Beasley (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
8 Left / 8 Right one-arm ‘Russian” kettlebell swings
(Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 KB push press per side
8 KB goblet squats (same)
(Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)
*Women’s “Performance” weights and reps (Rx)
Optional ‘Cash Out’: 30s plank, 10 db hang squat clean to thruster, 3 rounds