The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up:
Each minute on the minute for 5 minutes perform 3 squat snatch (50-70%)
or power snatch plus 2 OHS.
Metcon
Starboard Breech (The Foundry) (AMRAP – Rounds and Reps)
In 15 minutes:
– 1500m row
Then max rounds with the remaining time:
– 15 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
– 15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up
**Women’s “Performance” weights and reps (Rx)
)
**3 bar muscle-ups are also Performance as RX
Scaling Guide: 3 – 6 rounds