The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders/Thoracic
Strength
A: Power Snatch (5 X EMOM 12)
Barbell Cycling
Every minute on the minute
EMOM 3 (50%)
rest 1 minute
EMOM 3 (55%)
rest 1 minute
EMOM 4 (60%)
Metcon
B: 19.06.19 (AMRAP – Rounds and Reps)
AMRAP 12
6 hang power snatch
9 Toes to Bar
54 Double Unders
RX: 95/65#
Athletic: 75#/55#, knees to chest
Fitness: American KB swings, Sit ups, singles.
RX+: 115/80, 6 bar muscles
Accessory
3x
12 high low planks
12 supermans