The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A: Power Snatch (7 x 3-3-2-2-1-1-1)
7 sets x 3-3-2-2-1-1-1 reps
On a 2 minute clock
work at (70-75% x 2, 75-80% x 2, 80-85% x 3)
Metcon
B: (18.07.10) (AMRAP – Rounds and Reps)
Teams of 2, alternating every round
AMRAP 9
3 Power snatch 135/95, 115/75, 95/65, 75/45
6 burpees over rower
9 calorie row