The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
10 reps hug a knee to lunge
10 reps pvc pass through
10 reps pvc overhead squat
10 reps pvc good morning
2x
8 pushups
8 squat jumps
Snatch (8 x 2 )
*Sets to be completed on a 2:00 clock
*First set is at 80% of 1RM
*Build weight across working sets
*Yes, these are squat snatches
Snatch Pull (6 x 3 )
*Sets to be completed on a 2:00 clock
*First set is at 100% of 1RM
*Maintain weight across working sets
*Focus on triple extension and shrug.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
3 Handstand Push-ups
12 Overhead plate lunges (45/25)
HSPU sub is 6 Push-ups
RX+
4″ Deficit HSPU