The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What do you consider the most valuable thing you own? (now, or growing up)
Warm-up
400m jog,
Coach led squat mobility and warm up
10 reps w/ empty bar
8 reps w/ 50%
4-6 reps w/ 65%
3-5 reps w/ 70-75%
Back Squat (4 x 3 @ 80%+)
*Sets to be completed on a 2:00 clock
*First set is at 80% of 1RM
*Build weight across working sets
Front Squat (6 x 2 @ 75% w/ :03 Pause)
*Sets to be completed on a 2:00 clock
*All sets to be completed at 75% of 1RM
Metcon (Time)
4 Rounds For Time – CAP 15
200m Run
20 Kettlebell Swings – USA (53/35)
12 Box Jumps (24/20)