The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog, then…
2x (side lunge, spiderman, samson on each leg)
3 rounds:
-5 pullups
-7 pushups
-9 squat jumps
Back Squat (5 x 8)
*Sets to be completed on a 2:30 clock
*First set is at 60% of 1RM
*Build weight across working sets
Metcon (AMRAP – Rounds and Reps)
Teams of 2 – AMRAP 18
P1 – 400m Burden Run (Sandbag – 40/20)
P2 – AMRAP
– 5 Burpee Pull-ups
– 10 Kettlebell Swings (US – 53/35)
*Switch is based on when P1 returns from run
*P1 picks up where P2 leaves the AMRAP
*Score is total rounds and reps completed between both P! and P2