Announcements
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The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Rotate through the following stations for a total of 15 rounds of :20 sec on/ :20 off
1.Row
2.Alternating single arm kb swing
3.pressing variation
4.Medball cleans
5.Glute bridges
Metcon
Metcon (Time)
5 Rounds for Time:
10 burpee over bar
7 power cleans 135/85
3 shoulder to overhead 135/85
RX+ is 155/105
Metcon (Calories)
12 Rounds: 1 min ON + 15s transition
Odds>> max calorie row
Evens>> 20 US kb swings 53/35