The Foundry Printers Row, The Foundry Union Station – CrossFit

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Make up day – complete any of the lifts you haven’t done.

Back Squat (20:00 to 1RM)

Shoulder Press (20:00 to 1RM)

Deadlift (20:00 to 1RM)

Rest, Recovery, Mobility

If you have completed all 3 lifts from the week spend some time improving your mobility


Baseline (Time)

Baseline: Cap 10 min

500m Row

40 Air Squats

30 Sit ups

20 Push up

10 Pull ups