The Foundry Union Station, The Foundry Printers Row – CrossFit

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400 m run

2-3 rounds of in 12 minutes:

12 arm circles per side

12 jumping jacks

8 table tops

8 air squats

8 inchworm w/ push ups

:10-15 sec. support hold

:20 sec hollow rock

4 kb arm bar (total)

equipment:light kb and ring or matador bars.


A. 5-10 minutes coach review on technique, kip, the movement standard, scaling

B. OTM 10: 2 tempo dip reps (22X1)

>> 2s down, 2s pause at bottom, explode/kip up, 1s pause at top


Metcon (AMRAP – Rounds and Reps)

AMRAP 12, Teams of 3

1. 400m run (pace setter)

2. row for calories

3. AMRAP: 2 deadlifts + 10 bar hops ( = 1 round)
RX is 275/185

RX+ is 315/225

**Athletes pick up where the other left off in the deadlift AMRAP (for easy scoring purposes)

*Score is AS A TEAM: rounds (of deadlift amrap) + reps (of calories and any additional reps from the deadlift amrap)