Announcements
Order your awesome 2016 Foundry Hoodies now! Deadline is next Tuesday 3/29. To see the design, sizing, and to order: http://bit.ly/21Kjzt9
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Rotate through the following for 10 mins.
13 pvc pass through
11 Banded good mornings
9 hollow rocks
7 push ups
5 windmills per side
9 air squats
13 KB swings
Strength
20:00 to complete the following…
10-8-6-4-2
Deadlift and HSPU
Deadlift (10-8-6-4-2)
Start at ~50-60% and build across all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 box jumps 24/20
20 wallballs 20/14
RX+ is burpee box jumps