The Foundry Printers Row, The Foundry Union Station – CrossFit

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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.