The Foundry Printers Row, The Foundry Union Station – CrossFit

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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.