The Foundry Union Station, The Foundry Printers Row – CrossFit
3 rounds in 12 minutes of:
8 banded good mornings
8 side lunges
8 KB taters
8 kb SDHP
8 scap pull ups-ring rows-kips
:30 sec front rack stretch per side
Equipment: black or green band and light/medium kb.
Clean (Build to a heavy triple)
Yes, full squat cleans.
NOT touch n’ go. Take no more than 1 minute to complete the set.
Metcon (AMRAP – Rounds and Reps)
40 double unders
RX+ is chest to bar
Scale dubs to 80 singles