The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
As many rounds as possible in 8 min:
7 suitcase deadlifts per side
7 squat stretch
7 scap push ups
7 pvc pass through
7 overhead squat
7 snatch balance
7 kips- ring rows- pull ups
Single Leg RDL (6×6 on each leg)
– 20:00 to complete all working sets and warm up sets.
– Do not alternate legs. Complete 6 reps on one side followed by 6 reps on the other.
– Start with an empty bar as your first warm up set
Metcon
Choose 1 of the following…
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
CAP 15
Ring MU only
Full snatches (squat)
Metcon (Time)
For Time, CAP 15
21-15-9
Power snatch 95/65
Chest to bar pullups