The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 rounds:
10 air squats (with pause at bottom)
8 situps
6 pushups
Front Squat (Pause / No Pause)
3 x 3 w/ :03 Pause @ 70%
3 x 1 w/ :03 Pause @ 75%+
3 x 3 No Pause @ 80%
3 x 1 No Pause @ 85%+
*Sets to be completed on a 2:00 clock
*24:00
Metcon (No Measure)
On The Minute 18 / 6 Rounds Through
A. 15 Wallballs – Scale for unbroken reps
B. 12 Burpees
C. 9 Pull-ups
RX+
3 Muscle-ups