The Foundry Printers Row, The Foundry Union Station – CrossFit

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200-400m run + hip/shoulder mobility (coach led)

3 rounds:

15 calf raises

8 good mornings (unweighted or w/ barbell)

Coach led barbell warm up

Power Snatch (10 x 1 Complex)

Complex is…

1x Power Snatch

1x Hang Power Snatch

*Sets to be completed on a 1:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Metcon (AMRAP – Rounds and Reps)

Partner 14.1 – AMRAP 16

Teams of 2

15 snatches (75/55)

30 Double Unders / 75 Singles

*One person working at a time

*Athletes switch On The Minute

*Pick-up where partner left off