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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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