The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Who is your favorite superhero or supervillain and why?
Warm-up
(Short) Coach led squat mobility warm up, then warm up barbell for back squat.
Back Squat (5 x 3 @ 85%+)
*Sets to be completed on a 2:00 clock
*First set is at 85% of 1RM
*Build weight across working sets
Front Squat (6 x 3 @60% w/ :03 Pause)
*Sets to be completed on a 2:00 clock
*First set is at 65% of 1RM
*Maintain weight across working sets
Metcon (Distance)
Teams of 2 – AMRAP 16 – Max Meter Row
*On the minute switch between athletes.