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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds:

12-9-6

-inchworm to squat stretch

– mountain climbers

– side lunges

-Front squats. (@bar, 35%, 50%)

-kb push press

equipment: bar and kb

Strength

Front Squat (20 minutes to establish a 5RM for the day)

Metcon

Metcon (Time)

For Time, CAP 20

2 Rounds of…

600m run

5x (6 burpees + 6 alt. kb snatch)
53/35

RX+ is 70/53