The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%.
Overhead Squat (3RM in 10 min)
Astro Zombies (Time)
For time – 5 rounds for time.
5 overhead squat (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
* Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10:30 – 17 minutes, about 3:00 per round including the rest. Scale Up: 155/105 & Chest to Bar Pull Ups