The Foundry Union Station – CrossFit
Warm-up
Strength
A: Overhead Squat (3×4 @10×0)
Metcon
B: (18.01.26) Here comes the boom (Time)
For Time:
CAP 12
In 3 minute intervals. (3 minutes to complete each set. If the athlete finishes the repetitions required under the 3 minute mark, it is allow to move on to the next set. However, if the athletes does not finish the work required then the score is the CAP time of that set and Total reps completed. Athlete is able to continue the workout with the starting weight).
12-9-6-3 Snatch (any variation)
1st round) P: 95#/A:65#/H:45#
2nd round) P: 115#/A:75#/H:55#
3rd Round) P:135#/A:95#/H:65#
4th Round) P: 155#/A:105#/H:75#
RX+
95#/65#
135#/95#
185#/125#
225#/155#