The Foundry Union Station, The Foundry Printers Row – CrossFit
2 rounds of in 9 minutes:
24 jumping jacks
16 pass throughs
8 wall squats
8 squat stretch
8 side lunges
8 vertical jumps with squat landing.
8 Snatch balance
Then Coach Led barbell warm up
Snatch (Build to a heavy triple in 15 minutes)
Not touch n’ go. But take no longer than 15s between reps.
Front Squat (10x complex, every 1:45 clock)
Front Rack Lunge left + Front Rack Lunge right + 2 Front Squats
*Start at 50% of 1RM front squat, build weight every 2 rounds