The Foundry Union Station – Foundry 45
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
10 Air Squats
6/6 Box Step-up
5/5 Single Arm Ring Rows
100m Run
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 7 Tempo Front Squats (30X1)*
MIN 2 – 15 Supinated DB Curls (Moderate)
*Increase weight each Set on FS.
Record heaviest set of FS.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
6 Box Jumps (24/20)
4 Pull-ups
-1:00 Rest-
AMRAP x 4 MINUTES
6 Box Jumps (24/20)
4 Pull-ups
*Score is total rounds and reps. Pick up where you left off in the second AMRAP.