The Foundry Printers Row, The Foundry Union Station – CrossFit
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