The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Tabata body weight
a. Air. Squat
b. Sit ups
c. Push ups
d. Kips
2x
10 pass through
10 band pull apart
10 good mornings
10 behind the neck press
10 vertical jumps
10 pulling variation
Coach led barbell warm up
A: Power Snatch (Build to a heavy single)
12:00 to build
B: Power Snatch (Max rep set of Touch ‘N Go)
Take 60-70% of [A]
Metcon
Metcon (Time)
For Time, CAP 8
50 burpee pullups
No banded scaling. Scale to a jumping pullup from a box that allows you to get your chin over the bar.