The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
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.
Gymnastics
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
Metcon (AMRAP – Reps)
16x (20s on/ 10s off)
Odds: wallballs 20/14
Evens: burpees
Score = total reps