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

View Public Whiteboard

(No Measure)

Coach lead dynamic stretching


10 rounds each of Junkyard dog warm-up

10 rounds of over under warm – up


Metcon (Time)

Teams of three

3 Rds

1) 10 Front Squats (135/95)

2) 10 Ring Push – ups (3″ From Floor)

3) Dead lift hold (225/155)

2 Rds

1) 20 Front Rack Lunges(95/75)

2) 20 Sit-Ups

3) Dead lift hold (205/135)

1 Rd

1) 30 Over head squat (45/35)

2) 30 Hi-lo Plank

3) Dead lift hold (185/105)
*1 Round is when all partners get through all movements

*Deadlift hold is at the top of a deadlift. The bar must be lifted in order for any of the work to be counted in the other movements

*communicate with your team mates because anything that is done with the DL bar on the floor WILL NOT COUNT!


sub FS with thrusters, Front rack Lunges with OH lunges, Sit-ups with GHDSU, Pistols with OHS ……Rx+ is all or nothing you must do all movements Rx+ if you chose it.