The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
Then
2 rounds in 8 minutes of:
16 calf raises
:20-30 second active hang.
8 kips
8 push ups to side plank
8 samson to Spiderman
16 high knees in place
16 butt kicks in place
Strength
Bench Press (6×3 @ 2:00 clock)
Start ~65% and build across the sets
Metcon
Metcon (Time)
For Time, CAP 23
800m run
40 box jump overs 24/20
20 toes to bar
400m run
20 box jump overs
10 pullups
200m run
10 box jump overs
5 chest to bar*
Rx+ is…
10 chest to bar
5 bar MU