The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
General Warmup, 3 Rounds:
-5 pushups
-5 pullup variation
-5 situps
-5 squats
Yolk Walk (1 x 10m Max Walk)
Yolk Walk
5:00 – Yolk Walk Review and Practice
15:00 – Build to Heavy 10m Walk
***Yolk weighs 185
Metcon (AMRAP – Reps)
Teams of 3
12 Rounds – 1:30 Work | :15 Transition (21:00)
Teams work together at a single station for the allotted time period trading reps as designated.
Yolk Walks (empty yolk) – 1 for 1 for 1
Burpees – 1 for 1 for 1
Wallballs (20/14) – 10 for 10 for 10
Kettlebell Swing (overhead) 53/35 – 10 for 10 for 10
*Score is total Reps and Meters combined.