The Foundry Union Station – CrossFit
Warm-up
overhead mobility
– t-spine
– shoulders
– wrists
Coach-led barbell warmup
Weightlifting
Snatch (8×2)
Yes, FULL SQUAT SNATCH
1-2: 60%
3-4: 70%
5-6: 80%
7: 85%
8: 90%
Accessory
Metcon (Time)
400m farmers carry @ 53/35 in each hand*
*3 burpees every time you set the kettlebells down