The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
With a partner
p1 1/2 tabata row
p2 1/2 tabata air squats
switch to complete a full tabata.
then
3 rounds of:
12 pvc pass throughs
9 wall squats/ohs squats
6 pull aparts each way
3 snatch balance (start with pvc then empty bar)
Weightlifting
Snatch (8x [1 power snatch + 1 hang squat snatch + 1 OHS])
2:00 clock
Build to a heavy complex. If you hit a max before 8 sets, then drop 10-20 pounds and maintain.
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups