The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

Who is your favorite Star Wars character?



5-10 minutes to review and practice muscle up progressions/transitions

Pullups and Muscle Ups (OTM 10: 3-8 consecutive reps)

Choose a rep scheme to stick with. The goal is consistency in the kip/butterfly


Metcon (Time)

12 Rounds for Time, CAP 18

3 kb snatches 53/35*

6 kb front rack lunges

9 kb cleans

1 round = complex completed on one side (6 rounds per side)

RX+ is 70/44