The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Who is your favorite Supreme Court justice or other legal representative?


2 min double under practice, then…

8 minutes to rotate through:

-3 rope lowers/pullups

-5 lunges (each leg)

-5 pushups

-7 v ups

-9 squat jumps


Shoulder Press (12×3)

OTM 12

3 strict presses @ 70-75% of 1RM*

*If/when you fail, move to 3 push presses for the remainder**

**If fail push presses, reduce weight

Score = number of rounds you were able to hit STRICT (coaches, change the first number when you input scores)


Metcon (AMRAP – Reps)

Teams of 3-4

5x 3:00 stations with 1:00 transition time

1. Buddy sleds (P1 sits on sled, P2 pushes. Then P2 sits, P3 pushes, and P1 rests–> push, sit, rest)

2. Double unders*

3. Rope climbs**

4. Row for cals*

5. Max plank hold***

*For double unders and rowing; all team mates will work for the entire 3:00 station to accumulate as many reps as possible.

**For rope climbs; use 2 ropes (2 people may work at a time).


1. Team total of sleds, dubs, and rope climbs (10 points for climbs, 5 points for lowers)

2. Individual time in a plank (unbroken)

Metcon (Time)

Max plank hold