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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3 rounds:

10 pvc pass throughs

10 good mornings

20 band pull aparts (scapular activation)

*10 at shoulder and hip level

Deadlift (1×8 / 1×6 / 1×4 / 2×3)

1×8 @ 65%

1×6 @ 70%

1×4 @ 75%

2×3 @ 80%

*Sets to be completed on a 2:00 clock

*Focus on form, speed and confidence in the pull.

Metcon (Time)

10 Rounds For TIme – CAP 18

1 Round is…

Left + Right Side

3 Single Arm Swings

3 Single Arm Cleans (from swing)

3 Single Arm Shoulder to Overhead

3 Single Arm Snatches (from swing)

10 Burpees between each round of Kettlebells.

*Kettlebell (53/35)