The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Snatch
7 x 2 Squat Snatch – increase weight with each set
Metcon
Ready or Not (AMRAP – Rounds and Reps)
In 7 minutes.
500m Row then max rounds:
8 barbell ground to overhead – (Health: 45lb / Athletic: 65* / Performance: 95lb)
Ring dips (Health: 6 ring push-ups / Athletic: 4* / Performance: 6)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:20 per round after the row.
Scale Up: 4/2 ring muscle ups instead of ring dips.
Cash Out
5 pull ups, 12 lunge steps, 100m run, 5 minutes