The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Shoulders
Skill Work
10 minutes to practice jumping bar muscle ups, ctb or butterflies.
(if you are good at this work on a negatives or 1-3 reps every other minute)
Metcon
B: (18.01.05) Pop and Lock (AMRAP – Reps)
In a running clock with a partner. Only one person working at a time.
AMRAP 6
7 Squat Snatch 95/65/35
6 Toes to Bar (health: knees to chest)
18 Cal Row (athletic*: 15 cal, Health:12 cal)
(1 round = 31 reps)
AMRAP 6
5 Squat Snatch 115/75/45
7 Toes to Bar
18 Cal Row (athletic*: 15 cal, health: 12 cal)
(1 round=30 reps)
AMRAP 6
3 Squat Snatch 135/85/55
8 Toes to Bar
18 Cal Row (athletic*: 15 cal, Health:12 cal)
(1 round = 29 reps)
Must alternate every full movement
RX+ 115-135-155/85-95-105