The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog + 15 calf raises each way
2 rounds (pvc or barbell):
-8 OHS
-8 goodmornings
-8 duck walk (4 forward/4 back)
Snatch (10 x 1 Complex)
3 Position Snatch
1 x Snatch
1 x Below Knee Hang Snatch
1 x High Hang Snatch
*Sets to be completed on a 2:00 clock
*First set is at 60% of 1RM
*Build weight across working sets
Metcon (AMRAP – Reps)
8 Rounds – 1:00 Work | :30 Rest
12 – Medball Rotational Throws (20/14) 6ea side
AMRAP – Double Unders
*Rotational Throw – Body square to wall. Catch the ball on the bounce off the wall.
*No DU sub. Work on them!!!