The Foundry Union Station, The Foundry Printers Row – CrossFit
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.