The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your spirit animal?
Warm-up
2x
30 Jumping Jack
15 Air Squats
10 Push-ups
Snatch (5 x 1)
2 x 3 @ 60 – 70%
2 x 2 @ 65 – 75%
5 x 1 @ 75% +
*Set to be completed on a 2:00 clock
*Stay within percentage ranges until the 5 x 1 singles…then build weight freely.
Hang Power Snatch (8 x 1 Complex)
Complex is…..
1x Pocket Power Snatch
2x Overhead Squat
*Sets to be completed on a 1:15 clock
*Sets to be completed between 50-60% of heaviest single just completed.
Metcon (Time)
4 Rounds For Time – CAP 11
15 – Shoulder-To-Overhead (95/65)
12 – Burpee-Over-Bar
RX+
(115/85)