312.566.7201

The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds of:

10 suitcase kb deadlifts (5 per side)

10 good mornings

10 air squats

5 scap push ups

5 hi/lo plank

5 table tops

Strength

DELOAD: follow the percentages no matter how good you feel

Deadlift (5 @ 60%, 5 @ 65%, 5 @ 70% )

Bench Press (5 @ 60%, 5 @ 65%, 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

OTM 7

12 wallballs 20/14 + MAX burpees
Score = total burpees

Goal should be UNBROKEN wallballs