The Foundry Printers Row, The Foundry Union Station – CrossFit

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As many rounds in 10 minutes of:

12 kb suitcase deadlifts (6 per side)

10 banded good mornings

8 kb swings

6 inchworm with a push up

4 squat jumps

20 m farmers walk (per side)


8x [5 burpee over bar + 5 deadlift]

Deadlift (8×5 )

2:00 clock

Burpees should be FAST!

Start at 50% of 1RM, then add 10-20 pounds each round. Maintain quality and integrity of the movement.


Metcon (AMRAP – Reps)

8 Rounds [30s ON, 60s REST]

Max Shoulder to Overhead 95/65
Scale for unbroken work for the whole 30s.

There is NO RX+ >>> Even if you are strong and fast with a heavier weight, now is the time to get comfortable cycling a light barbell as fast as possible!