The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3x
5 DL
5HPC
5FS
5PP
5BS
5 Good mornings
*start with empty bar and build up but not to exceed 95#
Weightlifting
18 minutes to work up to a 1RM Clean and Jerk
Clean and Jerk (1 Rep Max)
3-3-3-2-2-2-1-1-1
Metcon
Metcon (2 Rounds for reps)
TEAMS OF 2
A. 5 minutes of…
P1. 2 Rope Climbs
P2. AMRAP Power Snatch (75/55)
Rest 2 minutes
B. 5 minutes of…
P1. 10 Thrusters (75/55)
P2. AMRAP Abmat Sit-ups
One partner works to complete 2 rope climbs, while the other completes as many power snatches as possible in that time. Partners will switch after 2 rope climbs are completed. Same idea in part B with 10 thrusters.