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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2 rounds in 8 minutes:

8 squat stretch

8 goblet squats

8 side lunges

8 glute bridges

8 good mornings

8 hollow rocks

16 jumping jacks

4 burpees

Equipment: medium KB and band.

Strength

Front Squat (MAX OUT, 25:00)

8 @ empty bar

5 @ 30 – 40%

3-5 @ 50-60%

3 @ 75%

1 @ 85%

1 @ 90-97%

1 @ 100%+

1 @ 100%+

1 @ 100%+

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Time Cap = 12:00 minutes