The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
12 rounds total: 20s on, 10s rest
-superman/arch position
-inchworm or burpee
-goblet squat
-kb swing (russian to american)
Weightlifting
Split Jerk (5 x 2)
*Sets to be completed on a 2:00 clock
*First set is at 75% of 1RM
*Build weight across working sets
Push Press (5 x 2 )
*Sets to be completed on a 2:00 clock
*First set is at 80% of 1RM
*Build weight across working sets
Metcon (AMRAP – Rounds and Reps)
Teams of 2 – AMRAP 16
6 Burpee Box Overs (24/20)
12 Kettlebell Swings – US (53/35)
*Partners alternate every round
*One person working at a time