The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds in 10 minutes
8 pass throughs
8 OHS pvc
8 Push jerk behind the neck pvc
8 sot presses
20 m bottoms up waiters carry
equipment: pvc/ light kb
Weightlifting
Snatch
Use this for your percentage reference only
Snatch Balance (6x complex on a 2:30 clock )
*work at 65% of 1RM snatch
**snatch balance is all the way down to the bottom of an overhead squat
1. 1 snatch balance + 5 OHS
2. 2 snatch balance + 4 OHS
3. 3 snatch balance + 3 OHS
4. 4 snatch balance + 2 OHS
5. 5 snatch balance + 1 OHS
6. 6 snatch balance
Metcon
Metcon (Time)
For Time, CAP 15
10-9-8-7-6-5-4-3-2-1
Deadlift @ 225/155
Handstand Pushup
RX+ is 275/185
*HSPU scaling options…
1. kipping (up to 2 ab mats and a plate underneath) – only if you can kick up to the wall
2. box HSPU – a higher box is more challenging (no higher than 24″)
3. “A” pushups or strict pushups