The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Do you have any holiday traditions?
Warm-up
2-3 rounds in 8 minutes:
12 wall squats
10 band pull aparts (all levels)
8 pvc pass throughs
6 OHS
4 snatch balance
2 inchworm w/ pushup
Rounds 2 + 3 with empty bar
COACH LED MOBILITY AND BARBELL WARMUP
Weightlifting
A: Snatch (Build to a heavy triple HANG SQUAT SNATCH)
11 minutes
B: Snatch (EMOM 8: 1 hang squat snatch + 2 OHS)
Complex to be completed at 50-65% of [A]
Metcon
Metcon (Distance)
5 rounds (45s WORK, 15s REST
Max 10m shuttle runs w/ 4-point touch at either end