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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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