The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 rounds of:
-7 burpees
-10 pvc pass throughs
-7 OHS + 1 sots press at bottom of ea. rep
Then, coach led barbell warmup for snatch complex…
Snatch (8 x 1 Complex @ 60%+)
Complex is….
2 x Full Snatch
1 x Overhead Squat
*Sets to be completed on a 2:00 clock
*First Set to be completed at 60% of 1RM
*Build weight across working sets
*These movements should be strung together without dropping the bar
Metcon (AMRAP – Reps)
6 Rounds – 1:30 Work | 1:30 Rest
16 Lateral Over The Bar Burpees
AMRAP Shoulder to Overhead (115/75)
*Score is S2O