The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

Would you rather live among the dinosaurs, live in the deep sea, or live on another planet?


3 rounds of the following movements on a :20 on/:10 off interval

-hollow hold/rock

-scapular pullups or kip swings

-handstand hold or tripod

Pull-ups (OTM 10 x Max Sets)

On The Minute 10

Odds: Max set strict pull-ups

Evens: Half reps of previous rounds max set

*Score will be total pull-ups completed.

*Bands are allowable but no more than a green band.

*If banding; do not kip / swing

*If unable to do strict or banded strict pull-ups; do 8 hard ring rows on the Odd Minutes and 4 Negative pull-ups on the Even Minutes.

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
CAP 15