312.566.7201

The Foundry Printers Row, The Foundry Union Station – Competitor

View Public Whiteboard

Weightlifting

6 Rounds

1 rep @ 85+%, immediately followed by 5 reps @ 65%.

Use 2 bars, around :90-2min rest between sets

Power Clean (6×1+5)

Assistance

4×8 Barbell Back Rack Lunges (each leg)

Density

OTM8

8 Toes to Bar – Keep legs as straight as possible

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2:00 Work/2:00 Rest

200m Row

AMRAP Overhead Squats 135/95

Score = Total Squats

Assistance

3×15 GHD Sit Ups