312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

Would you rather take on a horse-sized duck, or 100 duck-sized horses?

Warm-up

2x

10 band pull aparts (all levels)

10 pass throughs

5 table tops (hips face towards ceiling, fingertips face towards heels)

9-6-3

kb swings (RUS)

hanging knee raises

burpees

Metcon

Metcon (Time)

For Time, CAP 15

21-15-9

Snatches 95/65

Ring Dips

Metcon (Time)

For Time, CAP 11

42-30-18*

Kettlebell Swings (US) 53/35

Sit Ups

*Double the rep scheme from the first metcon