The Foundry Union Station – CrossFit
A: Push Press (2 x 12 @30×1)
2 sets x 12 reps @ 3 down, explode up, breath.
Start around 40-50% of 1 RM,
About 10 minutes to complete this including active mobility.
B: Team 5 k row (Time)
In teams of 2 complete a 5k* for time.
Alternating every 500 m
athletic and health: 4k
RX + : if you complete the 5k under 20 minutes then complete as many calories in the Assault Bike as possible in the time remaining and note it inside the comments box.