The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Rotate through the following for 8 minutes.
A) 10 band pass throughs
B) 10 band pull aparts (all levels: eye, shoulder and hip)
C) 20 jump rope (doubles or high singles)
D) 12 AKBS
E) 12 wall squats
Coach led barbell warm up.
Weightlifting
Power Snatch (1 rep every 15s for 8:00)
75% of 1RM
Metcon
Metcon (AMRAP – Reps)
Teams of 3, OTM 27
1. max cal row
2. max double unders
3. active hang on bar (1), wall sit (2), plank hold (3)
Everyone gets through 9 rounds of everything.
Score = total calories and double unders AS AN INDIVIDUAL