The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 10 minutes of:
8 wall squats
8 good mornings
8 pvc pass throughs
8 OH Squats
8 snatch balance
Equipment: pvc and band.
coach led barbell warm up
Weightlifting
Snatch (8x 2-rep complex @ 1:45 clock)
1 pause power snatch* + 1 full snatch.
* pause for 2s below the knee
Stay between 50-65% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 pushups
15 ball slams 20/14
25 situps
RX+ is HSPU AND weighted situps 25/15*
*Must do both to get RX+, scaled HSPU do not count