The Foundry Printers Row, The Foundry Union Station – CrossFit

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200m jog, then…

2x (side lunge, spiderman, samson on each leg)

3 rounds:

-5 pullups

-7 pushups

-9 squat jumps

Back Squat (5 x 8)

*Sets to be completed on a 2:30 clock

*First set is at 60% of 1RM

*Build weight across working sets

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – AMRAP 18

P1 – 400m Burden Run (Sandbag – 40/20)


– 5 Burpee Pull-ups

– 10 Kettlebell Swings (US – 53/35)

*Switch is based on when P1 returns from run

*P1 picks up where P2 leaves the AMRAP

*Score is total rounds and reps completed between both P! and P2