The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A: Front Squat (5 sets x 5 reps @1010)
5 sets x 5 reps @ 1 up, 1 down.
Work @ 55-60-65-70-75%
Every 2-3 minutes
Metcon
B: It’s a heavy burden (Time)
For Time:
450 m run
30 wall Balls
450 m run
30 Wall Balls
450 run with Medball
RX: 20/14#
Athletic: 14/10#
Health: choose a medball that will allow you to complete the reps in no more than 2 sets