The Foundry Union Station, The Foundry Printers Row – Team CrossFit

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Warm-up (No Measure)

400 m run


10 squat stretch

10 kb goblet squats

10 wall balls

20 mountain climbers

Metcon (AMRAP – Rounds and Reps)

With a team of two and a running clock CAP 35 complete the following:


10 power cleans 155/105

20 partner medball sit ups 20/14

30 air squats

400 m run

One person working at a time, run is completed together.

RX+ 185/155, Front rack sandbag squats 40/20

Run counts as 40 reps, total reps in a round is 100

At the 20 minute mark

Metcon (Time)

3 rounds for time (Time is over at the 35 minute mark)

With your same team, follow the leader style.

8 thrusters 95/65

4 burpees over the bar

200m run


*athlete #1 must complete 1 round before athlete #2 can start the thrusters. The workout continues in the same fashion until both athletes have finished all 3 rounds.