Announcements
Max out Week 1!
1RM Schedule:
Friday 4/3 – Clean & Jerk
Monday 4/6 – Strict Press and Pull-ups
Wednesday 4/8 – Front Squat
Friday 4/10 – Deadlift
Try to make as many of these days as you can!
The Foundry Printers Row, The Foundry Union Station – Team CrossFit
Metcon
RAISE THE ROOF
Metcon (Time)
For overall time a team of 4 will complete…
-6 synchronized burpees
-60 snatches (30 per pair)
-6 synchronized burpees
-60 clean and jerks (30 per pair)
-6 synchronized burpees
-60 ground to overhead (30 per pair)
*when a switch of athlete is called, a non-working athlete must complete 3 burpee over bar hops before work can resume
*there is no burpee bar hop when switching from the male to female bar
CAT 1 95/65
CAT 2 85/55
CAT 3 choose your own adventure!