The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A: Snatch (10 x 1 )
Every 1:30- 2 minutes complete 1 full snatch
* power snatch to overhead squat allowed
Work between 50-75% of 1RM
Metcon
B: (18.03.21) (AMRAP – Rounds and Reps)
AMRAP 8
7 SA DB hang power cleans 50/35/20# (suitcase style)
5 SA DB shoulder to overhead
3 SA DB Overhead Squats (health: front rack)
10 Burpees
*Switch arms every full round.
Cash Out
Every 2 minutes x 5
9-15 goblet squats
1-5 L-pull ups
Row remaining time