– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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8 pvc pass throughs

8 back squat to mornings

8 sots press


Then, coach led barbell warm up for skill work

Snatch (6 x 1 Complex @ 65%)

Complex: 1x

First pull to knee (2s pause) + back to ground, then…

First pull to knee (2s pause) + hang snatch

*Sets to be completed on a 1:30 clock

*Maintain weight across all working sets.

*Working on First Pull to Hang position mechanics.

Hang Power Snatch (4 x 3 @ 65% +)


2 x Hang Power Snatch

1 x Hang Squat Snatch

*Sets to be completed on a 1:30 clock

*First set is at the same weight of previous complex

*Build weight across working sets

Metcon (AMRAP – Reps)

Teams of 2 – AMRAP 18

20 Alternating Box Jumps

20 Alternating Medball Sit-ups (20/14)

EOM 5 Burpees