The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
400m jog
9 rounds :20 on/ :10 off
1. hollow hold
2. superman
3. inchworm w/ pushup
Shoulder Press (8 x 1 Complex)
Complex is….
1x Strict Press
2x Push Press
3x Push Jerk
*First set is at 75% of 1RM
*Sets to be completed on a 2:00 clock
*Build weight across working sets
Metcon (AMRAP – Reps)
Teams of 2 – AMRAP 12
P1 – 200m Run
P2 – AMRAP Power Snatch (75/55)
*Switch is based on the completion of run.
*Score is total Snatches accumulated between both athletes.
RX+
95/65