The Foundry Printers Row, The Foundry Union Station – CrossFit

On December 6th we are again hosting our Trodo Open event. If you want to get involved in a fun team workout then get your name up on the board in the gym and we will get you set with a team on the day. The workout is designed for anyone to complete and there are different categories of scaling to suit all abilities! If you have questions please talk to any of the coaches in the gym about it.

View Public Whiteboard

Skill Work

KB Complex – OTM15

Min 1) 1 TGU each side

Min 2) 3 Windmills each side

Min 3) 5 Bottom Up Press each side


Metcon (AMRAP – Reps)

Team of 3 – AMRAP 22

P1 – 5 Sandbag wood chop each side 40/20

P2 + P3 Alternate Burpee Box Jump Overs 24/20

EOM everyone does 4 lunges

Score = Reps (not counting lunges)