The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND…
5 Walking Inchworms*
10 Lunges w/ Torso Twist
10 Scap Pull-Ups
2 ROUNDS…
10 Up-Downs
5/5 DB Sumo DL
20 Shoulder Taps
5 Kip Swings
3 ROUNDS…
2 Wall Walk
5/5 DB Push Press
5/5 DB Swings
5 Kip Swings
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)