The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of:
20 m waiter walk*
6 kb thrusters*
6 kb single leg RDL*
6 kb halos*
12 kb swings
*per side
Shoulder Press
Strength
8 minutes to build to a heavy set of 3 STRICT PRESS, then….
OTM 2:30 for 6 rounds:
2-3 strict press at the above weight + 5 pull-ups
Metcon (AMRAP – Rounds)
OTM 10
8 wallballs (20/14)
6 deadlifts
4 cleans (135/95)
– If you fail to complete the work, reduce the rep scheme (e.g. 6-4-2)
– If you want to challenge yourself, increase the rep scheme (e.g. 10-8-6) rather than the weight
– Score is the number of rounds completed before failure