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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3 Rounds

6 Push-up to side opening plank

10 Bar Kips

14 Air Squats

18 Jumping Jacks

5 Minutes Coach Lead Shoulder Mobility

Muscle-ups (10 x 1-5)

15:00 of Muscle-up review, progressions and practice.

Then….

OTM 10 x 1-5

Choose either…

-Muscle-ups

-Bar Muscle-ups

-Chest-to-Bar Pull-up + 2 Dips

-Pull-up + 2 Push-ups

-5 Ring Rows + 5 Push-up

**For every C2B pull-up do 2 Dips

**For every Pull-up do 2 Push-ups

Metcon (Time)

6 Rounds For Time – CAP 10

6 Power Snatches (95/65)

6 Lateral Over The Bar Burpees

RX+

Snatches (115/85)