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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Rotate through the following movements for 10 minutes:

8 spidermen stretch (total)

8 single arm KB swings

8 single arm KB push press

8 taters

8 KB halos

8 KB single leg and arm DL

Metcon

“Kettlebell Hell”

– 3 scores: total snatches, total cleans, total goblet squats from both rounds

Metcon (AMRAP – Reps)

1. In 3 minutes complete:

25 KB swings

15 burpees

AMRAP 1-arm KB snatches (alternating) with remaining time

Rest 1 min

Metcon (AMRAP – Reps)

2. In 3 minutes complete:

25 KB swings

15 burpees

AMRAP 1-arm KB clean and jerk (alternating) in remaining time

Rest 1 min

Metcon (AMRAP – Reps)

3. In 3 minutes complete:

25 KB swings

15 burpees

AMRAP KB goblet squats in the remaining time

***Rest 5 minutes – repeat 1, 2 and 3 again***

Men: 53 Rx/ 70 Rx+

Women: 35 Rx/53 Rx+