The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
tabata double unders
followed by:
9-7-5
air squats
push press/jerk behind the neck (pvc or empty bar)
good mornings
supermans
hollow rocks
kip variation
Gymnastics
EMOM 10
8 unbroken kipping toes to bar
*Scale ttb to a range of motion that you can HIT THE REP SCHEME unbroken. It’s okay to scale on the fly.
*Kipping is mandatory
Metcon (Time)
For Time, CAP 25
10 rounds:
5 bar facing burpee over bar
10 power snatches 95/65
50 double unders*
RX+ is 115/85
*Scale for double unders is TRIPLE singles