312.566.7201

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

Warm-up

2-3 rounds in 9 minutes:

6 wall squats

7 v ups

8 hollow rocks

9 glute bridges

8 supermans

7 kips

6 KB shoulder press (per arm)

Equipment: light to medium KB

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

11 shoulder to overhead 95/65

7 toes to bar

4 burpee box jump overs 24/20

Weightlifting

Hang Snatch (10 sets x 2 reps)

Hang Squat Snatch, 10×2 on a 2:30 clock

Start at less than 50% and build by feel to a heavy set of 2

* focus on speed when getting under the bar. Get confortable in the catch position.