The Foundry Printers Row, The Foundry Union Station – CrossFit
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