The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Ankle Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)
Metcon
Mo Higher Mo Betta (The Foundry) (AMRAP – Rounds and Reps)
16 minute AMRAP (as many rounds as possible) with a 6 minute, 2 round, ‘Rolling Start’
10 high box jump (Health: 20 / Athletic*: 24/ Performance: 30)
10 squat snatch (Health: 35lb hang power snatch to OHS / Athletic*: 65lb / Performance: 95lb)
40′ bear crawl
50 Double unders (Health: 60 seconds of singles/DU attempts)
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-6 rounds, about 3.5 minutes per round including the rest.
Scale Up: 135/85lb snatches.