The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you were a hotdog, would you eat yourself?
Warm-up
20m Line Drills w/ 5 Burpees between movements
-Toy Soldiers
-Lunges
-Bear Crawls
-Etc.
Good Mornings (4 x 8)
*Sets to be completed on a 2:00 clock
*Build weight across working sets
Front Squat (5 x 3)
*Sets to be completed on a 2:00 clock
*All sets to be completed at 75% of 1RM
Metcon (AMRAP – Reps)
12 Rounds on a 1:15 clcok
Cycle through….
A. 12 Thruster (95/65)
B. AMRAP Rope Climbs
C. 24 Sit-ups
*Score is Rope Climbs
*Rope climb sub is Rope Lowers
RX+
(115/85)