Announcements
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The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
then
2 rounds of:
8 wall squats
5 deadlifts
5 high pulls
5 behind the neck push press
5 Overhead Squats
5 Good mornings
8 band pull aparts
Weightlifting
Snatch (1+1)
1 Snatch High Pull + 1 Squat Snatch
15 minutes to build to a heavy complex
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CAP 25