The Foundry Union Station, The Foundry Printers Row – CrossFit
Coach led General Warm up.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power snatch. Plan on hitting that weight for 2-3 sets. If you want more volume, perform 4 reps on the minute for 6 minutes at 50-60%.
Firebird Trans Am (AMRAP – Rounds and Reps)
15 minute AMRAP (as many rounds as possible)
Rolling Start: up to 2 rounds in 5 min, then max rounds until min 15
8 power snatches (Performance: 95lb / Athletic: 65lb / Health: 35lb kettlebell swing)
16 box jump (Performance: 24″ / Athletic*: 20″ / Health: 12″)
10 m out 10 m back (x 5) bumper plate farmer carry (Performance: 45 lb / Athletic: 25lb / Health: 18lb dumbbells)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2:30 per round.
Note: Log total rounds including the rounds accomplished in the first 5 min rolling start