The Foundry Printers Row, The Foundry Union Station – CrossFit

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Snatch (1 x 1 Complex)

20:00 playtime to build to a heavy complex of…

1x Snatch

1x Overhead Squat

***Use this time to get feedback from coaches, drill positions and get heavy while maintaining decent form.

Metcon (Time)

4 Rounds For TIme – CAP 12

8 – Alternating Kettlebell Shoulder-to-Overhead (53/35)

8 – Double Kettlebell Front Rack Lunges

200m Run

***If you set the KB down during the S2O and lunges; do 8 Atomic Sit-ups