The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you could meet any famous person in the world, who would it be and why?


Rotate through the following for 7 minutes…(7 reps of each)

– good mornings

– banded air squats or goblet squats

– banded steps (forward/back, right/left)

– inchworms w/ pushup

– wall balls

*Additional coach led squat mobility


Front Squat (7×3)

2:00 clock

-This is a DELOAD week, stay between 60-70% of 1RM

-Focus on front rack position/posture (especially in the bottom)


Metcon (Time)

7 rounds for time, CAP 16

7 power cleans 95/65*

7 thrusters

7 burpee over bar

RX+ is 115/85