The Foundry Printers Row, The Foundry Union Station – CrossFit
pvc pass through
box jump w/ step down
Pull-ups (7 x 2)
Build to a heavy double strict pull-up
If you do not have pull-ups, do 7 x 3 :05 negatives. Use bands as needed to make the negative smooth.
OTM 10 x 7
Kettlebell Swing – USA
No assigned weight. Go as heavy as form will allow.
Metcon (AMRAP – Rounds and Reps)
3 – Kettlebell Snatch, 3ea side (70/53)
6 – Toes-to-Bar
9 – Box Jumps