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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 rounds in 12 minutes of:

6 inchworm w/ push up

9 pvc pass throughs

9 good mornings

9 wall squats –

9 reps total of:

-a)3 push press behind the neck

-b)3 push jerk behind the neck

-c)3 Snatch balance / OHS

-6 vertical jumps

equipment: pvc, band and bar.

Weightlifting

Snatch (6x 2 @ 2:00 clock)

Sets 1-3 @ 60%

Sets 4-5 @ 65%

Set 6 @ 70%

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CAP 15

Deadlift should be no heavier than 70% of your 1RM