The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
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