The Foundry Union Station – CrossFit
A1: Back Squat (3-2-2-1-1-1)
Build to a heavy single for the day. (not a testing day) Use this a prep for the metcon.
B: (18.10.16) Mainsite 10.03.18 (Time)
For time CAP 20
21 back squats
42 Weighted Anchored Sit Ups
15 back squats
30 Weighted Anchored Sit Ups
9 back squats
18 Weighted Anchored Sit Ups
RX (performance): 185#/135#, 35#/20# DB
Athletic: 135#/95#, 30#/10# DB
Fitness (health): 95#/65#, Body weight (and potentially reduce sit ups number by half)
RX+: 225#/155#, GHD sit ups**
Reduce the back squat load so that the first round can be completed in 3 sets or fewer. ** Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.