Announcements
7:30PM STAYS ALIVE! – Disregard the cancellation of the 7:30 classes at Printers Row. Our original intent was to discontinue the classes for a short period for the welfare of our coaches that have been working so hard over these past few weeks, and to rebuild the Endurance program. Coach Dan stepped up and offered his 7:30 time slot to keep the class schedule unbroken. Dan, Thank you for all of your hard work and dedication to The Foundry community, and for being such a caring coach to each and every member! It is all very much appreciated!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2x
10 m lunge lunge squat
10 m Spiderman
10 m broad jump
10 m inchworm w/ push up
then
2x
10 front squats
8 good mornings
6 upright rows
4 push press
:20 sec inverted hold
A: Power Clean (Find a heavy single)
12:00 to build to a heavy single for the day
B: Power Clean (Max set of Touch n’ Go )
Take 60-70% of [A]
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
15 wallballs
3 wall walks
RX+ is 10m handstand walk