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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Rotate through the following movements for 10 minutes.

7 pass throughs

7 wall squats

7 IYTA drill

7 push press behind the neck to OHS (snatch balance for advance athletes)

7 KB Taters

Weightlifting

Snatch (10x complex @ 2:00)

1 snatch + 1 hang squat snatch + 1 OHS

Build to a heavy complex. If fail, take 10-20# off and maintain for remainder of sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners, AMRAP 15

1. Row 20/15 cals

2. Max box jump overs
Score = rounds of rowing + total box jumps completed