The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your favorite kind of sandwich?


3 minutes of double under practice

3 rounds of:

-9 scapular pushups

-7 situps

-5 vertical jumps (only 2 rounds of jumps)

Bench Press (5 x 6)

*Sets to be completed on a 2:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Bent Over Row (5 x 8 Supinated Grip)

**Super-set with bench press.

Metcon (Weight)

On The Minute 13

3 Power Cleans (135/95)

5 Toes-to-Bar

7 Lateral Bar Hops

*Goal is to complete all movements in the minute. Scale accordingly.

*If you fail to complete the allotted work in any given minute; rest the following minute and scale down.

**Score is total weight lifted…RX round is worth 405/285.

***Weight does not count if the full round is not completed.

RX+ options



5 power cleans

7 ttb

9 hops