The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 rounds:
-6 pushups
-6 kip swings or pullup variation
-6 situps
-6 squats
Warm up snatch complex (coach led)
Snatch (6 x 1 Complex)
Complex is…
1x
Floor to Knee – Pause 2sec
Knee to Pocket – Pause 2sec
Pocket Snatch
1x
Floor to Knee – Pause 2sec
Hang Snatch
1x
Snatch
*Sets to be completed on a 2:00 clock
*First set is at 60% of 1RM
*Build weight across working sets but do not exceed 75%
Metcon (No Measure)
15 Rounds | 1:00
Rotate through the following five times On The Minute….
2 – Rope Climbs or 4 Rope Lowers
8 – Pull-ups
12 – Push-ups
RX+
6 HSPU in place of 12 Push-ups