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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds of:

10 side lunges

10 good mornings

10 squat stretch

10 goblet squat

10 glute bridges

10 KB swings

Equipment: light/medium kb; green band

Strength

Front Squat (Box Squats: DELOAD WEEK)

5 @ 60%

5 @ 65%

5 @ 70%

Metcon

Metcon (Time)

12 Rounds for Time, CAP 15

9 deadlifts + 3 snatches
115/75

RX+ is 135/95