The Foundry Printers Row, The Foundry Union Station – CrossFit

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Tabata body weight

a. Air. Squat

b. Sit ups

c. Push ups

d. Kips


10 pass through

10 band pull apart

10 good mornings

10 behind the neck press

10 vertical jumps

10 pulling variation

Coach led barbell warm up

A: Power Snatch (Build to a heavy single)

12:00 to build

B: Power Snatch (Max rep set of Touch ‘N Go)

Take 60-70% of [A]


Metcon (Time)

For Time, CAP 8

50 burpee pullups
No banded scaling. Scale to a jumping pullup from a box that allows you to get your chin over the bar.