Friday 4/24/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

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