The Foundry Union Station, The Foundry Printers Row – CrossFit
General warm up: Coach’s Choice
Skill Practice Warm Up:
a) Spend 10 minutes working up to a challenging pause power snatch (pause 3s at the knee), plus overhead squat.
b) Perform 2 power snatches plus 1 overhead squat each minute on the minute for 6 minutes.
Roadster Coupe (Time)
For time – CAP 20
Performance/Athletic*: 7 Rounds, Health: 6 Rounds
6 Power Cleans
(Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
3 Push Press (Same)
12 American Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
36 Double Unders (Health: 50 Single Unders)
Scaling Guide: 10 – 18 minutes, about 1:45 per round. Scale up (RX+): 155/95, 70/53kb, 50 Double Unders
*Women’s “Performance” weights and reps (Rx)