The Foundry Union Station – CrossFit
Context
Training
Mobility
cooldown at the end of class
Metcon
A: (18.12.28) (AMRAP – Reps)
AMRAP 40
100 power calories
80 DB power snatches
60 Pull ups
40 Box step over
20 HSPU
40 Box Jumps
60 Sit ups
80 rKB swings
100 power calories
Power calories: bike or row
RX+:
M: 50# DB snatch, 50# x 2 step over @24″, GHD sit ups, 70# rkbs.
F: 35# DB snatch, 35# x 2 step over @20″, GHD sit ups, 53 # rkbs.
RX:
M: 35# DB/Kb snatch (from ground), 35# kb/db x 2 step over @20″, 53# rkbs.
F: 20# DB (from ground), 26# kb x 2 step over @20″, 44# rkbs.
Athletic:
M: 30# snatch (from ground), 35# kb x 2 step over @20″, 44# rkbs.
F: 10-15# DB snatch (from ground), 18# kb x 2 step over @12″, 35# rkbs.
Fitness:
M: Plate ground to OH @45#, BWT step over @20″, 35# rkbs.
F: Plate ground to OH @25#, BWT step over @12″, 18# rkbs