The Foundry Printers Row, The Foundry Union Station – CrossFit

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2-3 minute burpee warm up…

*flip cup

*leap frog

*burpee broad jump relay

*get creative, but keep it short!

Metcon (Distance)

Teams of 4

AMRAP 10:00 | Rest 2:00

Battle Ropes and Rowing

P1 – Row 250m

P2 – Rest

P3 – Battle Ropes

P4 – Rest

*Rotation is based on completion of 250m Row

*Score is total distance accumulated

Metcon (Distance)

AMRAP 10:00 | Rest 2:00

100m Relay

P1 – Sprint

P2 – Rest

P3 – Sprint

P4 – Rest

*Subdivide team into groups of 2. Trade 1 for 1 50m down and back (100m total) sprints between the 2 athletes in each group.

Metcon (AMRAP – Reps)

AMRAP 10:00 | Rest 2:00

Push-up Circle (The Classic)

P1 – 3 Push-ups

P2 – Rest/Plank

P3 – Rest/Plank

P4 – Rest/Plank


Hold a high plank while teammates do their allotted push-ups.