The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run then
2 rounds of
10 m monster walks
10 m lunge w/ twist
10 m bear crawl
10 m burpee broad jump
10 knees to chest or v ups
Then
Coach led barbell warm up.
Weightlifting
Power Clean (3 touch n’ go reps every 30s for 15 rounds )
50% of 1RM
Odd Skills
10:00 rope climb review and practice
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 4 relay, AMRAP 11
One athlete working at a time…
1 rope climb + 100m sprint (tag out) + plank until next person comes back
1 round is 2 reps