The Foundry Printers Row, The Foundry Union Station – CrossFit
Rope Climbs Tomorrow!!!! Wear your long sock!!!!
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)
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