The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility:
Strength
A: Snatch (5 x 1 Complex)
Complex: 1 power snatch + hang squat snatch + 1 Overhead squat
Work between 50%-75% of Snatch
Metcon
B: (18.02.28) DT wanna be (Time)
5 rounds for time CAP 10
9 Deadlifts 75/55/35#
7 Hang Power Cleans (same)
5 Thrusters (same)
RX+ 95/65
-*add 10 sit ups every time you put down the bar. The goal is to go unbroken for as long as you can.
Cash Out
21-15-9
Assault bike cals
Russian Kettlebell swings AHAP
Air squats