The Foundry Union Station, The Foundry Printers Row – CrossFit

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3 rounds

8 air squats

8 pvc pass throughs

8 good mornings

8 banded bent over rows

8 KB windmills

:25 second hollow hold

:25 second superman hold

:25 second active hold

5 scap pull ups

3 ring rows


Pull-ups (OTM 8 X 30%)

Strict Pullups, OTM 8

a) At 30% of rep max established in Week 1.

Ex. If you did 10 Strict pull ups last week your 30% would be 3 pull ups.

b) If you had more than 10 pull ups, then add some weight so that you can maintain 2-5 pull ups every minute.

c) Scale to hit the rep scheme every time, that might mean using bands or going down to ring rows (that’s okay)


Metcon (AMRAP – Rounds and Reps)


KB Complex @ 53/35

20 rkbs

10 goblet squats

10 russian twists (down and back is 1 rep)