The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
Then
3 rounds of
5 deadlifts
5 Hang to shrug
5 upright rows
5 front squats
5 banded good mornings
5 burpees
5 kips
Equipment: empty bar and band.
Weightlifting
Hang Power Clean (OTM 10: 2 reps w/ 5s pause at hang)
60% of 1rm
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CAP 20