The Foundry Union Station, The Foundry Printers Row – CrossFit
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