The Foundry Printers Row, The Foundry Union Station – CrossFit

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3 rounds

20 calf raises

12 good mornings (banded or BW)

Extended hip/leg mobility


1 Mile Run / 2k Row / 300 Double Unders

*All Movements will have their own recorded time.

*There will be a 40:00 CAP to complete all 3 task.

*Once an athlete has completed a section they will individually rest 3:00 before moving to the next.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

300 Double or 500 Singles

75 Push-ups For Time – CAP 5 (Time)

Any reps not completed add as seconds to the 5 minute CAP.