The Foundry Union Station – CrossFit
Context
Practice
Mobility
thoracic spine and/or ankles
Strength
A: Snatch (10 sets x 1 complex)
10 sets x 1 complex:
3 position snatch-
Ground
Low hang (below knees)
Mid Hang (above knees)
Metcon
B: (18.10.10) (Calories)
AMRAP 2
3 Snatch (power or squat allowed)
5 overhead squats
Max calories row
Rest 2 minutes
X4
RX: 135#/95#
Athletic: 95#/65#
Health: 75#/45#, or Front Squats if needed.
RX+: 155#/105#, Assault bike cals