Thursday 7/18/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

GYMNASTICS 2A WARMUP

20s work, 10s rest (3 rounds of the following sequence):

-hollow hold

-high plank hold

-donkey kicks

Push-ups (OTM 8 x 1-8+1)

On The Minute 8 x 1-8 + 1 rep over last weeks OTM.

Metcon (Time)

3 Rounds For Time – CAP 16

600m Run

12 – Single Arm Kettlebell Thrusters – 6ea arm (53/35)

36 – Double Unders

*DU sub is 18 Bar Taps