The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
12-9-6
wall squats
hi/lo planks
glute bridges
kips/knees to chest
med ball ground to overhead
Strength
OTM 3 for 15 minutes (5 sets):
5 bench press + max effort unbroken TTB
– Record max bench press and largest set TTB
Bench Press (5×5)
Toes-To-Bar (5x max set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 shoulder to overhead (115/85)
10 box jump (24/20)
15 wallballs (20/14)
Rx+ = 155/115