The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds:
5 burpee power jumps
10 russian swings
5 american swings
warm up kb complex (coach led)
Metcon (Weight)
Kettlebell Complex – 8 Rounds | 1:30
6x Halos (3 each direction)
6x Goblet Squat
*** Then all the following reps on the Left, then all on the Right
3 Swings – Russian
3 Cleans – from the swing
3 Push Press
Metcon (Time)
6 Rounds For Time – CAP 14
6 – Chest-to-Bar pull-ups
10 – Box Jumps
14 – Burpees