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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

3 min of double unders practice or if you are really good at them try triples.

Then 3 rounds of:

6 snatch grip deadlifts

6 upright rows

6 push jerk behind the neck

6 good mornings

6 front squats

Equipment: empty bar

Weightlifting

Power Snatch (8 rounds of 2 power snatches)

Each rep is as follows…

2s pause below the knee + power snatch + 2s negative from the hip to the ground.

1:15 clock

65% of 1RM

Metcon

Metcon (Time)

For Time, CAP 16

10-8-6-4-2 squat cleans

100-80-60-40-20 double unders
155/115

RX+ is 185/135

Scale dubs to 2x singles