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

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Warm-up (No Measure)

400 m run

2 rounds of:

10 pass throughs

10 kips

10 squat stretch

10 calf raises

10 kb goblet squats

10 kb swings

then with your teams start specific warm up.

Metcon (AMRAP – Rounds and Reps)

With a Team of 3 complete:


A)25 TTB

B)50 Hang Power Clean 95/65

C)75 Wall Balls 20/14

D)150 Double Unders

E)400 m Medball Run 20/14


*Only on athlete working at a time on the AMRAP, except for the run, which is completed by the 3 athletes.