The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Coach led barbell Warm Up

Clean (12 x Complex)

Complex is…

1x Power Clean

1x Clean

1x Front Squat

*First set is at 70% of 1RM

*Sets to be completed on a 1:45 clock

*Build weight across working sets

Metcon (AMRAP – Rounds and Reps)

Death By up to 12 MInutes

Box Jump


Min 1 – 1 Box Jump / 1 Burpee

Min 2 – 2 Box Jump / 2 Burpee

Min 3 – 3 Box Jump / 3 Burpee


When you fail, rest the next round then complete the remaining rounds at the rep scheme prior to your failure round.

Ex. – You fail to complete round 6. Rest round 7 then complete rounds 8-12 using round 5’s rep scheme.

Score is round and reps accumulated to initial failure.

Ex. – You failed round 6 but got 6 box jumps and 3 burpees. Your score will be 5+9.