The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your favorite childhood game?


Partners: P1 does 300m row while P2 does wall squats (switch)


2 rounds of:

10 squat stretch

10 ring rows or kip swings

10 empty bar strict/push press

Depending on which metcon you start with, coach suggested

-wrist/front rack mobility

-hip/ankle/overhead mobility


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
CAP 15


Metcon (Time)

“Mini Nancy”

3 rounds for time:

400m run*

15 overhead squats 95/65
CAP 15

*If you do not want to run in the rain, you may substitute 30 burpees for every 400m run (not RX). OR you can just run in the rain 🙂