The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you could live anywhere in the world, where would you live?


12 minutes to get through 2-3 rounds of:

-15 pvc pass throughs (narrow your grip every 5 reps

-8 easy ttb variation or kip/side swings

-8 banded bent over row

-24 band pull aparts (8 at eye level , 8 at chest level, 8 at hip level)

Pull-ups (OTM 14 x 1-10)

Odds: 1-10 Strict Pull-ups

Evens: 1-10 Kipping Pull-ups or Muscle-ups

*Banded strict pull-ups are allowable with up to a green band. Make sure to keep them strict!

*If more than a green band is needed; Odds: 10 Ring Rows, Evens: 10 Bar Kips

Metcon (2 Rounds for reps)

Tabata Tuesday

1. Double Unders – No Sub

2. Alt. Hollow Rocks and Plank Hold

3. Wallballs (20/14)

*complete the entire 8 intervals of any given movement

*1 Minute rest between Tabatas

*2 scores: lowest double under set, lowest wall ball set