312.566.7201

METCON Part I

2k Row OR 1 Mile Run

 

Kettlebell Complex OTM 14

Single Arm

1 Swing

1 Clean

1 Thruster

1 Overhead Squat

Complete complex on both sides, every minute

 

METCON Part II

2k Row OR 1 Mile Run

(complete the opposite movement to Part I)

 

*** TRODO GAMES ***

The Trodo Games is coming up July 19, 11am at CrossFit Illumine.  It’s for all levels of athletes!

Gather your team from the Trodo Open or form a new one and register your team – represent The Foundry with pride!

https://www.trodo.org/boxleague/games/