The Foundry Union Station, The Foundry Printers Row – CrossFit

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2 rounds in 10 minutes of:

10 band pull aparts (3 levels

20 m of waiter’s walk per arm

10 inchworm to squat stretch

20 jumping jacks

10 wall squats

10 pass throughs

Equipment: light/medium kb, pvc and light band.

6 min of coach led barbell warm up:

To include OHS, push jerk behind the neck or snatch balance.


Snatch (1 rep every 1:15 for 12 rounds)

Full Snatch (yes, squat).

Stay between 70-85% of 1RM, however, CONSISTENCY is key. DO NOT FAIL reps. These shoud be heavy but doable singles.

Coach will take the AVERAGE weight you lifted for all 12 rounds.


Metcon (Time)

For Time, CAP 15

40 wallballs 20/14

30 cleans 135/95

20 burpees

10 ring MU*
*Note your time after you finish the 20 burpees.

*attempt ring MU, then sub bar MU if you have them.

* if MU is not your thing, sub 20 chest to bar pullups