The Foundry Union Station – Rx+ Accessory

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME

5 SETS

25′ SA DB OH Lunge (50/35)

*L for 25′ + R for 25′ = 1 Set