The Foundry Union Station, The Foundry Printers Row – CrossFit
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