The Foundry Printers Row, The Foundry Union Station – CrossFit

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3 rounds of:

8 reps of each

-wall squats

-table tops

-kb swings

-kb thursters (4 per side)

-hi/lo plank


EMOM 12 (0:20 ON/0:40 OFF)

odd: ring dips

even: ring support hold


Scale to matador or boxes for dips/supports – if you can’t support yourself on the rings, you should not be doing ring dips)

Metcon (AMRAP – Rounds)

OTM 12

7 hang power cleans

5 front squats

3 jerks

Rx 95/65

Rx+ 115/85

– Score is last round completed
This should be unbroken – scale accordingly

If you fail, take a minute off and complete the workout with 5-3-1 rep scheme