The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Overhead and thoracic spine mobility
Coach led barbell warmup
Snatch (7 x 1)
*Sets to be completed on a 1:30 clcok
*First rep is at 75% of 1RM
*Build weight across working sets
Snatch (7 x 1 Complex)
Complex is…
1x Hang Squat Snatch
1x Pocket Squat Snatch
1x Overhead Squat
*Sets to be completed on a 1:30 clcok
*First rep is at 70% of heaviest single from previous singles
*Build weight across working sets as long as technique holds
Metcon (No Measure)
20 Rounds – :45 Work/ :15 Transition
Odds – 6 Left / Right / Slam Balls
Evens – 12 Wallballs