The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Would you rather take on a horse-sized duck, or 100 duck-sized horses?
Warm-up
2x
10 band pull aparts (all levels)
10 pass throughs
5 table tops (hips face towards ceiling, fingertips face towards heels)
9-6-3
kb swings (RUS)
hanging knee raises
burpees
Metcon
Metcon (Time)
For Time, CAP 15
21-15-9
Snatches 95/65
Ring Dips
Metcon (Time)
For Time, CAP 11
42-30-18*
Kettlebell Swings (US) 53/35
Sit Ups
*Double the rep scheme from the first metcon