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The Foundry Printers Row, The Foundry Union Station – CrossFit

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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