The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Bench Press (4 x 8-7-6-6 @10×1)
4 sets x 8-7-6-6, build to a challenging set of 6 using a 1 down/ explode up tempo
Start around 60-70% of 1RM
Metcon
B: (17.11.28) Death by Burpees (2s) (OTM series burpee 11) (AMRAP – Rounds and Reps)
Every minute on the minute for 11 minutes complete the following until you cannot keep up with the count.
1) 2 burpees
2) 4
3) 6
4) 8
5) 10
6) 12
7) 14
8) 16
9) 18
10) 20
11) 22
If you can’t complete the reps, rest one minute and come back at your second to last successful round.
ex. failed at 16, rest 1 min, come back at 12
Score is completed rounds and reps in the prescribed rep scheme.
Cooldown
mandatory mobility at the end of class