The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Overhead
A: Overhead Squat ( 1RM @10×1)
Build up to a 1RM @ 1 down, Explode up.
Metcon
B: (18.02.12) 16.3ish (AMRAP – Rounds and Reps)
AMRAP 7
10 power snatch 75/55/35
5 burpee over the bar
3 bar MU (athletic: CTB health: jumping CTB)
Cash Out
4 rounds:
25 double unders
15 goblet squats
10 GHD sit ups or sit ups