The Foundry Union Station, The Foundry Printers Row – CrossFit
10 minutes to rotate through the following:
10 pvc pass through
8 band pull aparts per level
7 wall squats
7 sumo deadlift high pull
7 push jerk behind the neck
7 overhead squats
Snatch (1 rep every 20s for 10:00)
50% of 1RM
Yes, these are full squat snatches. If you are not great at these, you may catch the rep in a power position and ride out the squat. Not to be confused with a power snatch + an overhead squat complex.
If you fail a rep, rest the next interval and resume at same or lesser weight.
Metcon (AMRAP – Rounds and Reps)
200m single arm kb farmers carry (100m each arm) 53/35
20 shoulder to overhead 95/65
Shoulder to overhead should feel light and fast. Minimum: sets of 5.