The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your favorite movie?



-air squats

-side lunges

-good mornings

-pull up variation

6 minutes: 8 reps of each

-banded steps (front/back, side/side)

-single leg glute bridges

-kb swings

6 minutes to warm up back squat up to 50-60% of 1RM


Back Squat (5×8)

3:00 clock per set

Build to a heavy set of 8. It should be heavier than your heaviest set of 10.


Metcon (AMRAP – Rounds)

OTM 15

Min 1: 4 pullups + 4 box jumps

Min 2: 5 pullups + 5 box jumps

Min 3: 6 + 6

Min 4: 7 + 7


Min 15: 18 + 18

*If you fail to complete the designated reps within a given minute, REST the next minute. Subtract 2 reps from your failed round. Resume OTM and maintain with that rep scheme for the remainder of the workout.

Score: rounds passed with RX rep scheme (highest score is 15)