The Foundry Printers Row, The Foundry Union Station – CrossFit

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200m run then, 2 rounds:

-8 leg swings each way

-5 squat stretch (pause at bottom and top positions for at least 3 seconds)

-3 vertical jumps

Metcon (No Measure)

5 x 3 Depth Jumps (20″)

*Focus on fast reaction off the floor and good athletic landing position

Back Squat (3 x 3)

*Sets to be completed on a 2:00 clock

*First set to be completed at 75% of 1RM

*Maintain weight across working sets

*Focus on speed and confidence of the lift

Metcon (Time)

3 Rounds For TIme – CAP 14

400m Run

20 Sandbag Squat Cleans (40/20)

10 Sandbag Sit-ups (40/20)