The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
PVC Warm Up
-12 pass throughs
-10 Kang squats (good morning to squat to good morning, stand)
-8 OHS
-6 Sots Press
Coach led barbell warm up
Hang Snatch (10 x 1 Complex)
Complex is…
1x Hang Power Snatch
1x Hang Snatch
*Sets to be completed on a 1:30 clock
*First set is at 70% of 1RM
*Build weight across working sets
Metcon (AMRAP – Reps)
8 Rounds – 1:00 Work | 1:00 Rest
10 – Toes-To-Bar
AMRAP – Overhead Squats (95/65)
*Score is total OHS
*Scale so the majority of working OHS sets are unbroken for the entirety of the working time.
RX+
(115/85)