Wednesday 10.05.16 [week 3]

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

Warm-up

6 minutes of rowing bowling w/ partner. (2-5 rounds)

Then 2 rounds of:

10m lunge lunge squat

10m inchworm w/ push up

10m bearcrawl

10m crab walk

10m burpee broad jump

30m waiter’s carry per side.

Equipment: KB

Metcon

Metcon (Time)

Partners For Time CAP 15

Complete a 3,000m row in 250m increments*

*12 wallball cash out after each row

(other partner may start rowing while wallballs are being done)

**Time is called after 3,000m are complete AND the final set of wallballs is done.

Strength

20 minutes to establish a 1RM push press, followed by a 1RM push jerk

Push Press (1RM)

Push Jerk (1RM)