The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Funnel Tag https://www.youtube.com/watch?v=o9jwlXfaHJ4
6 rounds
Gymnastics
Part A: 8 minutes
1. coaching cues and progression review
2. For advanced athletes that have MU >> OTM 8
– odds: kipping variation, 8-10 reps
– evens: log rolls (3 right, 3 left)
Part B: OTM 8
1-5 MU, or 3-5 MU attempts/drill reps
Metcon
Metcon (Time)
Partners For Time, CAP 22
27-21-15-9
Row for cals
US KB swing 53/35
Follow the leader. Passing is allowed on the kb swings, but the partner that passed is now the leader.
RX+ is 70/53