The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Ankle
General Warm up: Coach’s Choice
Metcon
Plenty of Gas in the Tank (Time)
For time – 4 rounds for time. 40 minute time cap.
500m row* (Health: 250m row)
20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Novice: 10lb/8ft)
15 burpees
10 KB snatch left hand, 10 reps right hand (Performance: 53lbs, Athletic*: 35lbs, Health: 18lbs)
5 overhead squats (Performance: 95lbs, Athletic *: 63lbs, Health: 35lbs)
Row (Performance: 400m, Athletic*: 300m, Health: 200m)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25 – 38 minutes, about 7:00 per round.
Scale Up RX+: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).