The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
18 rounds of :20 secs work/ :10 rest
– KB suitcase deadlift (right)
– KB suitcase deadlift (left)
– straight leg bear crawl
– wall balls
– spiderman
– situps
Weightlifting
20:00 to complete A-C
A: Deadlift (Build to a 5RM)
B: Deadlift (5 reps @ 90% of A)
C: Deadlift (5 reps @ 85% of A)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 plate ground to overhead 45/25
15 situps
9 deficit hand release pushups (2′)
RX+ is HSPU (no scaling)