The Foundry Printers Row, The Foundry Union Station – CrossFit

Rope Climbs Tomorrow!!!! Wear your long sock!!!!

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Question of the Day

What is your favorite thing to do on a rainy day?


General overhead and squat mobility

Snatch complex review

Hang Snatch (16 x Complex)

Complex is…

1x Pocket Power Snatch

1x Above Knee Power Snatch

1x Below Knee Snatch

1x Overhead Squat

*Sets to be completed on a 2:00 clock

*First set is with the empty bar

*Females will add 5lbs every round

*Males will add 10lbs every round

*Continue to add weight till you find a max.

*Once a max is found; drop back 2 rounds worth of weight and continue to complete the remaining rounds with that weight.

Metcon (AMRAP – Rounds and Reps)

Death By Barbell Thruster

Min 1 – 3 Thrusters (45/35)

Min 2 – 6 Thrusters

Min 3 – 9 Thrusters

Min 4 – 12 Thrusters