The Foundry Union Station, The Foundry Printers Row – CrossFit

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Rotate through the following for 8 minutes.

A) 10 band pass throughs

B) 10 band pull aparts (all levels: eye, shoulder and hip)

C) 20 jump rope (doubles or high singles)

D) 12 AKBS

E) 12 wall squats

Coach led barbell warm up.


Power Snatch (1 rep every 15s for 8:00)

75% of 1RM


Metcon (AMRAP – Reps)

Teams of 3, OTM 27

1. max cal row

2. max double unders

3. active hang on bar (1), wall sit (2), plank hold (3)
Everyone gets through 9 rounds of everything.

Score = total calories and double unders AS AN INDIVIDUAL