The Foundry Printers Row, The Foundry Union Station – CrossFit

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6 minutes to get through 2-3 rounds of:

8 kb good mornings

8 inchworm w/ pushup

8 kb goblet squats

8 kb push press each side


8 minutes to DL warmup:

8@ empty bar

8@ 30-35%

6@ 45-50%



Deadlift (3×8)

10 minutes to complete all work

Start at ~65% of 1RM and build across sets


Metcon (AMRAP – Rounds and Reps)

Partners, AMRAP 12

3 Clean and Jerks 95/65

6 Thrusters

3 Front Squats

*P1 does one round (12 reps) while P2 rests, then switch.

*RX+ 115/85

*Goal is to complete a full round UNBROKEN