The Foundry Union Station – CrossFit

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A: 75 Push-ups For Time – CAP 5 (Time)

Any reps not completed add as seconds to the 5 minute CAP.

B1: Supine Bar Rows (3 x 5-8 @1012)

B2: 20-30 second support hold. (plank on rings allow)

B3: 20-30 second side plank per side


C: (18.04.17) (Time)

4 rounds for time CAP 16:

25 Air squats

400 m run

RX+: 20/14# weighted vest or medball.

Cash Out

4 minutes max calories in assault bike or rower.