The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Who is your favorite Star Wars character?
Warm-up
Gymnastics
5-10 minutes to review and practice muscle up progressions/transitions
Pullups and Muscle Ups (OTM 10: 3-8 consecutive reps)
Choose a rep scheme to stick with. The goal is consistency in the kip/butterfly
Metcon
Metcon (Time)
12 Rounds for Time, CAP 18
3 kb snatches 53/35*
6 kb front rack lunges
9 kb cleans
1 round = complex completed on one side (6 rounds per side)
RX+ is 70/44