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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

2-3 rounds in 12 minutes of:

15 wall squats/air squats

13 pvc pass through

11 jumping jacks

9 band pull aparts (all levels)

7 inchworms

5 behind the neck push press

3 burpees

Overhead Squat

5 sets of 5 on a 2:30 clock

Start at 50% of 1RM Snatch

Metcon (Time)

For Time (CAP 10)

9-15-21

Row for Calories

Power Snatches (75/55)

Rx+ = 115/85
Rest 5 minutes and then….

Metcon (Time)

3 Rounds For Time:

12 Burpees

50 Double Unders