The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard


2 rounds in 12 minutes of:

10 m lunge w/ twist

20 m toe walk

10 m bearcrawl

20 m heel walk

10 m spiderman

20 m monster walks

10 m ostrich walk / crab walk

10 ring rows or 5 strict pull ups

10 knee raises or knees to elbows

Odd Skills

Rope Climbs!

15 minutes of technique review and play time


Metcon (AMRAP – Reps)

AMRAP 16, Teams of 4

P1. 200m run (pace setter)

P2. max rope climbs while P1 runs

P3. max double unders while P1 runs

P4. rest until P1 comes back from run, then becomes the runner
Runner >> rope climbs

Rope climbs >> double unders

Double unders >> rest

Rest >> run

Score = team total rope climbs + double unders

*Scale to target taps for dubs, scale to rope lowers for climbs