Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym

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

View Public Whiteboard


Metcon (AMRAP – Reps)


Min 0-4: 200m run + AMRAP burpee box overs and US kb swings

Min 4-8: 200m run + AMRAP box jumps and kb ground to overhead

Min 8-12: same as round 1

Min 12-16: same as round 2
Score = total kb and box reps

CAT 1: 24″ box, 53/35 kb

CAT 2/Masters: 20″ box, 44/26 kb

CAT 3: athletes choice


workout flow:

At the beginning of each round, all athletes run the 200m. work may begin as soon as one athlete returns. only two athletes may work at a time, one on the kettlebell and one on the box. there are no minimum or maximum work requirements. at the conclusion of the first 4-minute round, round two begins with all athletes running a 200m.

*rounds 1 and 3 are the same. rounds 2 and 4 are the same.

Check the movement standards at http://trodo.org/open