The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


40m burpee broad jump

Coach-led barbell warmup

Power Clean (10 x 3)

*Sets to be completed on a 1:30 clcok

*First set is at 70% of 1RM Power Clean

*Build weight across working sets

Good Mornings (Banded 4 x 15)

*Sets to be completed on 1:30 clock

*Increase band tension across sets if possible

Metcon (AMRAP – Reps)

12 Rounds – :45 Work | :30 Rest

4 x rotating through the following…

AMRAP Box Jumps

AMRAP Kettlebell US (53/35)

AMRAP Burpee

***Score is total reps across all movements