The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
200 m run
then
2x
10 m toe walk
10 m heel walk
10 m lunges w/ twist
10 m leg swing to toe toe touch
then
2 rounds in 8 minutes of:
-15 pvc pass throughs
– 8 deadlift
– 8 high pull from hip pocket
– 8 push press behind the neck
– 15 face pulls
equipment: pvc, empty bar & light band.
Weightlifting
Power Snatch (12x 2 touch n’ go @ TEMPO every 40s)
50-75% of 1RM
Tempo is: 5s controlled descent to the ground (from the hip) after BOTH REPS
DO NOT DROP THE BAR TODAY!
Metcon
Metcon (Time)
6 Rounds for Time, CAP 16
200m run
10 high box jumps 30/24
If you normally scale box jumps, still challenge yourself to a box 1-2 inches higher than you normally do. 🙂