The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
6-10 minutes:
CHALLENGE
Travel around the rig (or half the rig) without touching your feet to the ground!!!
*If you drop from the rig, NO WORRIES, just to 5 perfect air squats to buy back in.
*If you make it around the rig in less than 4 trips, please end with 20 perfect air squats.
*Have fun with this!
Back Squat (5 x 6)
*Sets to be completed on a 2:30 clock
*First Set is at 70% of 1RM
*Build weight across working sets
Metcon (Time)
For Time – CAP 14
9 – 7 – 5 – Squat Snatch (135/95)
18 – 14 – 10 – Pull-ups
27 – 21 – 15 – Double Unders
9 Snatch / 18 Pull-ups / 27 DUs
7 Snatch / 14 Pull-ups / 21 DUs
5 Snatch / 10 Pull-ups / 15 Dus
*DU sub is double rep singles