The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
A. 2 Rounds
16 Jumping Jacks
12 PVC Pass Thoughs
8 Overhead Squats
6 Duck Walks -FWD & Back
4 Jumping Squats
B. 4 Minutes of Coach led banded hip mobility
Snatch (1 x 1 Max)
4 Rounds | 2:00 Clock
1 x 3 @ <50%
1 x 2 @ 50%
2 x 1 @ 65%
1 x 1 @ 75%
6 Rounds | 2:30 Clock
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90 %
1 x 1 @~95%
1 x 1 @~100%+
1 x 1 @~100%+
Metcon (No Measure)
16 Rounds | :20 Work | :10 Rest
Odd – Target Burpees
Evens – Sit-ups