The Foundry Union Station, The Foundry Printers Row – CrossFit

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3 rounds in 12 minutes:

10 hollow rocks

10 supermans

5 kips

3-5 pulling variation

10 Spiderman stretch

15 jumping jacks

*if doing muscle ups add 3 ring dips and ring support hold (5-8 sec)


OTM 9, Muscle Ups (ring or bar)

1. max unbroken rep set

2. half of your max rep set

3. rest

Muscle-ups (3x (max reps + half max reps + rest) )

Scale to chest to bar, pullups, banded pullups, then ring rows

Score best set of MU


Metcon (Time)

6 Rounds for Time, CAP 20

20 double unders

10 burpees

200m run
RX+ is 50 double unders

Scale to 50 singles (but only after attempting double unders for a bit)