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The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Shoulders

Strength

A: Snatch (10 x 1 )

Every 1:30- 2 minutes complete 1 full snatch

* power snatch to overhead squat allowed

Work between 50-75% of 1RM

Metcon

B: (18.03.21) (AMRAP – Rounds and Reps)

AMRAP 8

7 SA DB hang power cleans 50/35/20# (suitcase style)

5 SA DB shoulder to overhead

3 SA DB Overhead Squats (health: front rack)

10 Burpees

*Switch arms every full round.

Cash Out

Every 2 minutes x 5

9-15 goblet squats

1-5 L-pull ups

Row remaining time