The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm – Up (No Measure)
2x
-10 PVC Pass Throughs
-10 PVC Overhead Squats
-10 PVC OHS Duck Walks – FWD + Back
-10 Leg Swings Each SIde
Power Snatch (5-4-3-3-3-3)
*First set should be at 50% of 1RM
*Sets to be completed on a 2:00 clock
*Reps should be touch and go
*Build weight across working sets
*Only add weight if technique is good
Metcon (AMRAP – Rounds and Reps)
6 Rounds – 1:30 AMRAP | 1:00 Rest
3 – Shoulder to Overhead (155/115)
6 – Burpee Lateral Bar Hops
*Each round pick up where you left off