The Foundry Printers Row, The Foundry Union Station – CrossFit
Weightlifting
EOM (Every Other Minute) 14
Jerk Complex (PS-SJ-SJ) (1 Complex EOM)
Push Jerk + Split Jerk + Split Jerk
Stability
Scapular Work YTM w/ pushups (No Measure)
– 3 sets of 10 reps of Y,T,M, rotations and press cycle at shoulder and hip height
– 1 set of 10 scapular pushups after each YTM cycle
Metcon
Metcon (AMRAP – Reps)
PARTNER WOD
AMRAP8
Partner 1:
– 10 pull ups
Partner 2:
– 5 Hang power snatch (95/65)
* When both athletes have completed the reps they rotate.
Score = total pull ups