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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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