The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of
5 pvc pass through
5 deadlifts
5 high pulls
5 good morning
5 back squats
5 push press/push jerk behind the neck
Weightlifting
Snatch Balance (5x 5 reps )
This is SKILL work. Start with an empty bar, and build if you can/want to.
Need to work on your Overhead Squat? Do 1 Snatch Balance + 4 Overhead Squats
Need to work on your transition to the bottom of a snatch? Do more Snatch Balances vs. OHS
Snatch (2 power snatches every 30s for 10:00)
60% of 1RM
Metcon
Metcon (Time)
2 Rounds for Time, CAP 15
4 wall walks*
40 situps
400m run
*Sub for wall walks is 32 shoulder taps in a high plank position