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The Foundry Printers Row, The Foundry Union Station – CrossFit

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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