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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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