Wednesday 2.24.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Tabata: double unders

(8x (:20 sec on/:10 rest))

3x

10 air squats/ KB goblet squats

8 sit ups

6 push ups

40 m KB waiters walk

(20 m per side)

Strength

8 rounds: (6 reps)

3 front squats +

2 push press +

1 jerk

*take 20:00 to build to a heavy complex

Push Press

Metcon (Time)

For Time, NO CAP

50 double unders

40 wallballs 20/14

30 US kb swings 53/35

20 box jumps 24/20

10 burpees