The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
5 frames of Rowing Bowling
#1-3 @ choice damper
#4 @ damper 10
#5 @ damper 1
*Coach led squat warm up
Back Squat (6 x 6 )
*Sets to be completed on a 2:00 clock
*First set to be completed at 75% of 1RM
*Build weight across working sets
Metcon (AMRAP – Reps)
Teams of 2 – AMRAP 16
P1 – Row 250m
P2 – 8 Front Squats (135/95)
*Switch is based on completion of both movements
*Score is total Front Squat reps accumulated by team