The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 rounds:
-5 scapular pullups
-5 bent over banded rows
-5 situps
-5 pushups
Muscle-ups (10 x 1-5)
20:00 progression review and work.
Then….
OTM 10 x 1-5 Muscle-ups or Strict Pull-ups
Metcon (Time)
Partner 4k Row – CAP 20
Teams of 2 alternating 250m sprints on the rower….nuff said 🙂 Hit it Hard!!!!