The Foundry Union Station – CrossFit
A1: Deadlift (5-5-3-3-3-12)
Complete 6 sets x 5-5-3-3-3-12 reps.
Work on technique and mechanics. Add weight as needed. (Suggested working range 50-75%)
Notice the last set has a higher number of reps, which means you have to lower the weight from the last set of 3.
A2: Weighted Dips (6 x 4-6)
B: (18.09.11) (AMRAP – Reps)
9 American Kettlebells Swings
rest 2 minutes
As many powered calories as possible (rower or bike)
health: choose a weight that will allow you to complete the swing unbroken