The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Do you have a favorite quote or words to live by?
Warm-up
8 minutes to continuously rotate through the following…
-8 wall squats/overhead squats (pvc)
-8 snatch balance
-8 band pull aparts (eye, chest, hip)
-8 kb swings
-8 squat jumps
Coach led barbell warm up
Weightlifting
Snatch (5×3)
1:30 clock per set
Build across, but DO NOT go to failure
Metcon
Metcon (Time)
Partner follow the leader, For Time CAP 30
750m row
60 US kb swings 53/35
45 burpees
30 cleans 105/75
15 toes to bar
Score: time it takes for BOTH athletes to finish ALL the work
*P2 may never pass (move onto the next thing) P1
**When P1 is done with all work they may help P2 finish their work, but only one person may work at a time