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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Let’s get the Pre-Pump on for DOUBLE STRENGTH DAY!

16x 30s intervals

a. 1 rope climb or 2 rope lowers

b. Straight legged bear crawl or inchworms

c. Air squats

d. Rest/Mobility (pigeon, figure 4, banded distraction)

This is not scored, just get warm

Strength

Deadlift (5 @ 75%, 3 @ 85%, 1+ @ 95%)

20:00 to warm up AND complete working sets.

Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

18:00

USE A SPOTTER