The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Do you have a favorite quote or words to live by?


8 minutes to continuously rotate through the following…

-8 wall squats/overhead squats (pvc)

-8 snatch balance

-8 band pull aparts (eye, chest, hip)

-8 kb swings

-8 squat jumps

Coach led barbell warm up


Snatch (5×3)

1:30 clock per set

Build across, but DO NOT go to failure


Metcon (Time)

Partner follow the leader, For Time CAP 30

750m row

60 US kb swings 53/35

45 burpees

30 cleans 105/75

15 toes to bar

Score: time it takes for BOTH athletes to finish ALL the work

*P2 may never pass (move onto the next thing) P1

**When P1 is done with all work they may help P2 finish their work, but only one person may work at a time