The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Tabata double under practice
2-3 rounds in 8 min
10 pvc pass throughs
10 American KB swings
10 KB push press (5 per side)
10 air squats
10 Band pull aparts (each way)
20-30s inverted hold
Shoulder to Overhead – Touch n’ Go (6×5)
2:15 clock
Build to a heavy 5 rep TOUCH n’ GO shoulder to overhead. There is no reset at the rack position. The bar comes down into the next rep.
Start no heavier than 115/75
Focus on QUALITY and POWER
Metcon (AMRAP – Reps)
Teams of 3
12x (40s on, 20s rest/transition)
P1: max cal row
P2: max double unders
P3: max power snatches 75/55
RX+ is 115/75
Rotate through each movement 4 times (12 rounds).
Score = individual reps accumulated