The Foundry Union Station, The Foundry Printers Row – CrossFit
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