The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
RELAYS! (down and back)
-skip
-duck walk
-frog jump
-waiter walk (w/ light kettlebell)
Power Snatch (5 x 3)
*Sets to be completed on a 2:00 clock
*First set is at 75% of 1RM Power Snatch
*Build weight across working sets
Overhead Squat (4 x 5)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM OHS
*Build weight across working sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Toes-to-Bar
10 Push-ups
15 Air-squats