Announcements
7:30PM STAYS ALIVE! – Disregard the cancellation of the 7:30 classes at Printers Row. Our original intent was to discontinue the classes for a short period for the welfare of our coaches that have been working so hard over these past few weeks, and to rebuild the Endurance program. Coach Dan stepped up and offered his 7:30 time slot to keep the class schedule unbroken. Dan, Thank you for all of your hard work and dedication to The Foundry community, and for being such a caring coach to each and every member! It is all very much appreciated!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds of:
10 squat stretch
10 wall balls
10 scap pull ups- kips- pulling variation
10 kb swings
10 kb goblet squats
Weightlifting
Thruster (5-5-3-3-2-2-2)
2:00 clock
From rack
Build to heavy double
Metcon
Metcon (Time)
For Time, CAP 14
4-8-12-16-20 pullups*
*12 box jumps after each set of pullups
RX+ is Chest To Bar
Yes, do 12 box jumps after the set of 20 pullups.
Scale to hit at least sets of 4 on the pullups.