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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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