The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Would you rather breathe fire or be able to breath underwater?


400m jog, then…

2-3 minutes Glute Foam Roll (Figure 4)- ? of Day


20s in bottom of back squat + 5 back squats

20s in bottom of front squat + 5 front squats

20s in bottom of OHS + 5 OHS

*Warm Up Back Squat

**REVIEW BAILING TECHNIQUE (sit back into bottom of squat, run forward)

Back Squat (5 x 3)

*Sets to be completed on a 2:00 clcok

*First set is at 85% of 1RM

*Build weight across working sets

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
CAP 16