The Foundry Printers Row, The Foundry Union Station – CrossFit
Back Squat (7 set x 2 reps)
2-2-2-2-2-2-2 Back Squat (7 sets of 2 reps, increase weight with each set to max)
Weighted Ring Dip (7×2)
Super Set: 2-2-2-2-2-2-2 weight ring dips or progression
White Marble (Time)
For time. 5 rounds.
12 single arm kb overhead squat (Health: 18lb / Athletic: 35lb / Performance: 53lb) (6 per side)
80′ overhead kb carry (same)
12 kb deadlifts (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes, about 1:40 per round.
Scale up to 70/44 lb kb
Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run