The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

If you could change one event/thing in your life, what would it be and why?


2x 10 reps of each

-band pull aparts (all levels)

-squat stretch

-pass throughs

-OH squats*

-snatch balance*

*Round 1 with pvc, round 2 w/ empty bar

Coach led snatch review/barbell work


Power Snatch (6×2)

2:30 clock

Start at 50% of 1RM and build to a heavy double


Metcon (AMRAP – Reps)

Partners, AMRAP

10 rounds of 1:00 work/ :15 transition

P1: AMRAP 5 pushups + 10 russian twists 53/35

P2: max calorie row

Switch stations every round. Both partners will complete 5 rounds at each station.