The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What food looks icky but actually tasted delicious?
Warm-up
Partners
P1: 2 min row
P2: Double under practice
Switch
7 minutes to rotate through…
– 12 air squats
– 9 ttb variation
– 6 push ups
– 3 wall walks
Metcon
Metcon (Time)
Partners, CAP 25
5k row for time
AMRAP: 10 burpees + 5 toes to bar
Both athletes work at the same time- one on the rower, one on the AMRAP. Switch any time.
2 scores
1. 5k row time
2. Rounds and reps
Metcon (AMRAP – Rounds and Reps)
AMRAP
burpees and toes to bar
Metcon
Metcon (AMRAP – Reps)
AMRAP 8: HSPU and Double Under ladder
1 HSPU + 10 double unders*
2 HSPU + 20 double unders
3 + 30
4 + 40
etc…
*Sub for double unders is bar touches (6-8 inches above standing reach) or 2x singles