The Foundry Union Station – CrossFit
Context
Mobility
A: 75 Push-ups For Time – CAP 5 (Time)
Any reps not completed add as seconds to the 5 minute CAP.
B1: Supine Bar Rows (3 x 5-8 @1012)
B2: 20-30 second support hold. (plank on rings allow)
B3: 20-30 second side plank per side
Metcon
C: (18.04.17) (Time)
4 rounds for time CAP 16:
25 Air squats
400 m run
RX+: 20/14# weighted vest or medball.
Cash Out
4 minutes max calories in assault bike or rower.