The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Would you rather be a “super-size” or “mini” version of yourself? Why?
Warm-up
200m run, then…
10-12 min clock
-10 air squats + 10 squat reps @ empty bar
-5 pushups
-8 squats @ ~50%
-5 situps
-6 squats @ ~60-65%
-5 burpees
-4 squats @ ~ 70-75%
-5 inchworms w/ pushup
-2-3 squats @ 75-80%
Back Squat (5 x 2 @ 85%+)
*Sets to be completed on a 2:00 clock
*First set should be at 85% of 1RM
*Build weight across working sets
Front Squat (5 x 1 with :02 pause)
*Sets to be completed on a 2:00 clock
*First set is at 80% of 1RM
*Build weight across working sets
Metcon (Time)
100 Burpees For Time – CAP 18
***Every 3 minutes run 200m
RX+
6″ target burpees