The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press with tempo @31×1 (down,bottom,up,top). If the tempo breaks, you reached your challenging weight.
Beach Body (Time)
15 bench press (Health: 55lbs /Athletic*: 85lbs / Performance:155lbs)
Then 5 rounds
12 KB hang power snatches – one hand – (Health: 18lb / Athletic: 26lb* / Performance: 44lb)
20 wallball (Health:10lb/8ft, Athletic: 14/9*, Performance: 20/10)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 25 minutes, about 90s for the bench press, and then 3.5 min per round for the other parts.
Scale Up: 115/185 bench press,
ring push ups