The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Strength
A: Thruster (16 x 7)
Barbell Cycling/ Open Conditioning
Every minute on the minute for 16 minutes:
Odd numbers: 7 Thruster
Even numbers: :40 seconds of burpees over bar
Metcon
B: 19.07.22 (Time)
AMRAP 10
15/12 calorie row + 10 Russian KBs
In teams of 2, alternating every full round.
RX: 70/53#
Athletic:
Accessory
2x
20 alternating spider-man planks
10 side v- ups per side