The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your favorite brand of workout clothing?
Warm-up
Coach led barbell warmup to include:
-snatch balance
-overhead squat
-good morning
-calf raises
Hang Power Snatch (6 x 3)
*Sets to be completed on a 1:30 clock
*First set is at 60% of 1RM
*Build weight across working sets
Snatch (8 x 1 Complex)
Complex is…
1x Snatch Pull
1x Hang Squat Snatch
1x Overhead Squat
*Sets to be completed on a 1:00 clock
*First set is at 60% of 1RM
*Maintain weight across working sets
Metcon (Time)
3 Rounds For Time – CAP 14
12 Shoulder-To-Overhead (115/75)
21 Pull-ups
50 Double Unders
*DU sub is 25 lateral bar hops