The Foundry Printers Row, The Foundry Union Station – CrossFit

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situps, pass throughs, and pvc overhead squats

*try to narrow your grip on the pvc pass throughs every round*

Coach led barbell warmup

Snatch (8 x 1 Complex)

Complex is….

1x Power Snatch

1x Hang Power Snatch

1x Overhead Squat

*Sets to be completed on a 1:30 clock

*Sets to be completed between 60-70%

*Focus on technique, speed and crispness

Metcon (AMRAP – Rounds and Reps)

2 Rounds – 4:00 AMRAP | 2:00 Rest

6 Toes-to-Bar

12 Jumping Lunges


12 Alternating Pistols

*Pickup where you left off previous AMRAP