The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2x
10 m monster walks
3 burpees
10 m Inchworm w/ push up
3 burpees
10 m broad jump
3 burpees
10 m bear crawl
3 burpees
10 m crab walk
3 burpees
10 ring rows
Weightlifting
Superset Bench Press + KB Row
– Perform 3 reps of bench press, then (no more than 1 minute later) do 6 reps of kb row on each arm.
A: Bench Press (6x [3 + 6 kb row])
Build bench press to a heavy triple or a 3RM.
Build row to a challenging set, but do not sacrifice form. Avoid the “full body rock”.
Open WoD 11.2 (AMRAP – Rounds and Reps)
AMRAP 15
9 deadlifts 155/105
12 pushups
15 box jumps 24/20