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Max out Week 1!

1RM Schedule:

Monday 3/30 – Back Squat
Wednesday 4/1 – Snatch
Friday 4/3 – Clean & Jerk
Monday 4/6 – Strict Press and Pull-ups
Wednesday 4/8 – Front Squat
Friday 4/10 – Deadlift

Try to make as many of these days as you can!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

-10 kip swings

-5 inchworms, 15 calf raises (toes forward)

-10 knee raises or knees to elbows

-5 bootstrappers, 15 calf raises (toes in)

-10 toes to bar

-5 squat jumps, 15 calf raises (toes out)

Rope Climb (Practice)

15 Minutes of rope climb review and practice.

Metcon (AMRAP – Reps)

12 Rounds | 2:00 Clock

Teams of 2 – Rotate through each station on a 2:00 clock. Alternate reps with partner accordingly.

Rope Climb – 1 for 1

Wallballs (20/14) – 10 for 10

Double Unders – 20 for 20

*Rope Climb sub – 2 rope lowers

*Double Under sub – 30 SIngles

*Brownie points if you can go unbroken on the wallballs with your partner, ie. don’t let the ball touch the ground during transitions:)

*Score is total reps accumulated