The Foundry Union Station, The Foundry Printers Row – CrossFit
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