The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
then
-20 jumping jacks
-18 air squats
-16 pvc pass throughs
-14 good mornings
-12 side lunges
-10 spiderman to downward dog
-5 high vertical jumps to active squat landing. (focus on being stable at the bottom, reset your feet every time.)
– 5 Overhead squats
– 5 Snatch Balance
Equipment: pvc
Coach led Barbell warm up.
Weightlifting
Snatch (10 rounds of complex @ 2:00 clock)
1 power snatch + 1 ohs + 1 hang squat snatch
*50-70% of 1RM
Metcon
Metcon (Time)
2 rounds for time, CAP 18
800m run
40 akbs 53/35*
2 rope climbs
*3 burpees every break in the kb swings. Scale so you can do NO LESS than 10 reps at a time.
RX+ is 70/53