The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of:
10 air squats
10 side lunges
10 good mornings
8 back squats @empty bar**
8 strict/push press
8 kips-pulling variation
*if doing MU add 6 ring dips
**start at empty bar and add weight but do not go higher than 40%
Strength
DELOAD week! DO NOT EXCEED these percentages even if you feel good. We will max out next week 🙂
Back Squat (3×5 )
Set 1 @ 60%
Set 2 @ 65%
Set 3 @ 70%
Score last set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 shoulder to overhead 115/75
3 Ring MU
Scale for MU is as follows…
– Bar MU
– 5 chest to bar
– 7 pullups
RX+ is 155/105