The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Rotate through the following stations for 12 rounds of :30 sec on/:15 sec off
-row
-pass throughs/ knees to chest/elbows
-KB sumo deadlift high pull
-KB tater to inchworm w/ push up
Metcon
Metcon (2 Rounds for reps)
2x [AMRAP 4, Rest 4]
500m row + AMRAP burpees
Score total burpees per round
Metcon (AMRAP – Reps)
Teams of 3, OTM 15
1. Snatches @ 75/55
2. Rope climbs
3. Rest
Score is total reps
– 1 rope climb = 10 reps
– 1 rope lower = 5 reps
– Both are considered RX
RX+ is 115/75