The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your least favorite “girl” benchmark?


400m run + 3-5 minutes shoulder mobility

3 rounds: 10 of each

– band pull aparts (eye, chest, hip level)

– pullup variation (scapular, kipping, etc.)

– crab walk (meters)

– burpee broad jump (meters)


30 Muscle-Ups (Time)

30 muscle-ups for time
CAP 12

50 pull-ups (Time)

50 pull-ups
CAP 12

You may scale up to a double green band, then go to ring rows.

Metcon (Time)

For Time, CAP 25

800m run

25 snatches 75/55

600m run

20 snatches

400m run

15 snatches

200m run

10 snatches

RX+ is 105/75