Announcements
Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of:
15 air squats
5 deadlifts
5 upright row
5 push press behind the neck
5 inchworm w/push up
10 band pull aparts
15 band pass throughs
Weightlifting
Power Snatch (6×2)
1:45 clock
Start @ 60% and build to a heavy double
You may drop from the top, but must finish the double within 30s
Metcon
Metcon (AMRAP – Reps)
3 rounds of…
90s max burpees
90s REST
90s max calorie row
90s REST
Score = total reps and calories combined