Announcements
Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of
20 mountain climbers
8 bent over row
20 butt kicks
8 strict press
20 jumping jacks
8 scap pull ups-pulling variation
30 m KB waiters carry per side.
Strength
Push Press (Build to a heavy double )
15:00
Metcon
Metcon (Time)
For Time, CAP 20
800m run
30 pullups
600m run
20 pullups
400m run
10 pullups