312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Comments

Context: Competition

Warm-up

Mobility: Shoulder

Skill Practice Warm Up: Coaches’s Warm-up Choice

Metcon

“Wolfthorne“ (Time)

For Time. 3 Rounds

4 squat snatches (Health: 35lbs / Athletic: 65lbs* / Performance: 115lbs) Power Snatch to Overhead Squat acceptable

5 overhead squats (same)

6 clean and jerks (same)

7 thrusters (same)

18 burpees over the bar

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 11 – 20 minutes, about 5 min per round. Scale Up: 135/85lbs