The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 10 minutes
25jumping jacks
10 squat stretch to good morning
5 snatch grip deadlifts
5 mid hang high pull
5 Push jerks behind the neck
10 vertical jumps to power landing w/ pause
15 pass throughs
Equipment: empty bar and pvc
Weightlifting
A: Power Snatch (Build to a heavy single)
12 minutes
B: Power Snatch (OTM 8: 3 touch n’ go reps)
@ 50% of [A]
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#