The Foundry Printers Row, The Foundry Union Station – CrossFit

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Run 200m

10m Lunges w / Twist

10m Duck Walk

10 Push-ups

10 Air Squats

Hip / Rack Mobility

Front Squat (5 x 5)

*Sets to be completed on a 2:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Metcon (AMRAP – Reps)


Max set Wallballs

200m Run

*Complete a max set of wallballs. Once the ball touches the ground, run 200m before next max set.

*Scale to a weight that allows for at least 15 unbroken wallballs

*Score is total wallballs