The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Do you have any pets? What is the most interesting/exotic pet you’ve ever had? (i.e. parrot, turtle, hairless cat, etc.)


Coach led warm up for squatting, including ankle/hip mobility

Back Squat (8 x 3 )

*8mins of warm-up. About 6 warm-up sets before 80%

*Sets to be completed on a 2:00 clcok

*First set is at 80% of 1RM

*Build weight across working sets

Metcon (AMRAP – Reps)

Teams of 2 – AMRAP 14

P1 – 7 Power Snatch + 7 Overhead Squats (75/55)

P2 – Row 14 Kcal

*Switch is based on completion of work by both athletes.

*Score is total number of Pwr Snatch + OHS + Kcal