The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Cannonball Run (AMRAP – Rounds and Reps)

17 minute AMRAP (As many rounds as possible)

With a partner, one person working at a time.

10 shoulder-to-overhead (Health: 65lbs, Athletic*: 95lbs, Performance: 135lbs)

20 front squats (same)

30 push-ups

40’ walking lunge (done by both partners together)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3.5 – 7 rounds, about 4 minutes per round.

Scale Up: Lunges with both partners holding the bar at the same time.