The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up (No Measure)

2 rounds in 7 minutes of:

21 jumping jacks

7 pass throughs

7 scap pull ups

7 ring rows

7 air squats

7 push ups

7 hollow rocks

Turkish Get Up (Practice or build to a heavy single)

12 minutes for this section.

Start with your weaker side.

Must be able to complete a rep in both side before adding more weight.


Max Rep Strict Pull Ups (AMRAP – Reps)

2 attempts to find a max rep set*

*Choose a scale you can get at least 3 reps, note your scaling


Metcon (AMRAP – Reps)

16x (20s on/ 10s off)

Odds: wallballs 20/14

Evens: burpees
Score = total reps