The Foundry Union Station, The Foundry Printers Row – CrossFit

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2-3 rounds in 12 minutes:

3 Turkish get ups per side

8 hollow rocks

8 AKB swings

8 pvc pass throughs

3 burpees

5 min of Coach led barbell warm up.


Power Snatch (10×3 touch n’ go every 45s)

Tempo is 4s negative from the hip to the ground.

50-70% of 1RM


Metcon (AMRAP – Rounds and Reps)


20 double unders

10 clean and jerks 95/65

5 burpee over bar
RX+ is 135/95

The weight you choose should be light enough that you could complete all 10 reps unbroken in the first couple rounds (although it is not required that you actually do that). NO SINGLES.