The Foundry Union Station, The Foundry Printers Row – CrossFit

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10 m bear crawl

10 m samson stretch

10 m monster walk

10 m inchworm

10 m spiderman stretch

10 m broad jumps

5 down dog to cobra

5 strict knees to chest

Odd Skills

Rope Climbs, 15:00 to teach, review, and play.

– focus on a proper descend.


Metcon (AMRAP – Reps)

20 rounds of :45on/:15 transition, Teams of 4

a)Akbs 53/35 (70/53)

b) Burpees

c)Ball slams 20/14

d) Rope climbs (sub rope lowers)

*Score is individual total reps