Monday 6/22/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

12-9-6

pvc pass through

box jump w/ step down

burpee

Pull-ups (7 x 2)

Build to a heavy double strict pull-up

If you do not have pull-ups, do 7 x 3 :05 negatives. Use bands as needed to make the negative smooth.

Metcon (Weight)

OTM 10 x 7

Kettlebell Swing – USA

No assigned weight. Go as heavy as form will allow.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 – Kettlebell Snatch, 3ea side (70/53)

6 – Toes-to-Bar

9 – Box Jumps