The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you weren’t a part of CrossFit/The Foundry, what physical activity would you do?
Warm-up
3 rounds: 7 reps of each (pvc, empty bar, no more than 95 pounds)
– good mornings
– squat jumps
– RDL
– bent over row
– thrusters
Strength
Deadlift (5×5 )
13:00 clock to complete ALL working sets
*While you may build across the sets, stay between 65-80% of your 1RM.
*DO NOT build to a 5RM
Metcon
Metcon (AMRAP – Reps)
AMRAP 13
3 snatches + 3 overhead squats
10 bar hops
5 shoulder to overhead + 5 thrusters
10 bar hops
7 cleans + 7 front squats
10 bar hops
REST 30s*
—————————————————–
75/55
RX+ 115/85
*REST IS MANDATORY
Score is total reps (1 rd = 60 reps)