The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What costume will you wear to the Costume WOD tomorrow?
Warm-up
2 rounds: pvc warm up
10 pass throughs
10 ohs
10 sots press
10 duck walks (5 forward, 5 back)
30 band pull aparts
Coach led barbell warm up
Weightlifting
Snatch (5-3-2-1-1-1)
Start at ~55-60% and build to a heavy single for the day.
20:00
Metcon
2x 10 minutes
TRICKS and TREATS!!
Metcon (Time)
For time, CAP 10
10-9-8-7-6-5-4-3-2-1 cleans (95/65) and burpee over bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
6 snatches 75/55
12 ball slams 20/14
Metcon (No Measure)
Australian Relays