The Foundry Union Station, The Foundry Printers Row – CrossFit
2 rounds in 10 minutes of:
10 band pull aparts (3 levels
20 m of waiter’s walk per arm
10 inchworm to squat stretch
20 jumping jacks
10 wall squats
10 pass throughs
Equipment: light/medium kb, pvc and light band.
6 min of coach led barbell warm up:
To include OHS, push jerk behind the neck or snatch balance.
Snatch (1 rep every 1:15 for 12 rounds)
Full Snatch (yes, squat).
Stay between 70-85% of 1RM, however, CONSISTENCY is key. DO NOT FAIL reps. These shoud be heavy but doable singles.
Coach will take the AVERAGE weight you lifted for all 12 rounds.
For Time, CAP 15
40 wallballs 20/14
30 cleans 135/95
10 ring MU*
*Note your time after you finish the 20 burpees.
*attempt ring MU, then sub bar MU if you have them.
* if MU is not your thing, sub 20 chest to bar pullups