The Foundry Union Station, The Foundry Printers Row – CrossFit
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