The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
9-7-5-3
situps, pass throughs, and pvc overhead squats
*try to narrow your grip on the pvc pass throughs every round*
Coach led barbell warmup
Snatch (8 x 1 Complex)
Complex is….
1x Power Snatch
1x Hang Power Snatch
1x Overhead Squat
*Sets to be completed on a 1:30 clock
*Sets to be completed between 60-70%
*Focus on technique, speed and crispness
Metcon (AMRAP – Rounds and Reps)
2 Rounds – 4:00 AMRAP | 2:00 Rest
6 Toes-to-Bar
12 Jumping Lunges
RX+
12 Alternating Pistols
*Pickup where you left off previous AMRAP