The Foundry Union Station, The Foundry Printers Row – CrossFit

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Question of the Day

What was your favorite 90s TV show?


2 min double under practice/review

2x 10 reps of each:

– kb bent over row

– push ups

– scapular pull ups/ring rows

– glute bridges

– hollow rocks


A: Max Rep Strict Pull Ups (AMRAP – Reps)

-Choose a scale that allows you AT LEAST 6-8 reps.

-You may scale up to a green band.

-If more assistance is needed, move to a ring row variation that yields AT LEAST 8-10 reps.

B: Pull-ups (OTM 6: 50% of A)

-Use same scaling option as you did for [A].

-If you fail to hit the rep scheme, add assistance so that you can hit it.


Metcon (AMRAP – Rounds and Reps)


15 kb swings (RUS) 70/53

15 situps

30 double unders*

*Double under scale is 30 bar taps to a target 6-8 inches above your standing reach OR TRIPLE singles.