The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you have a morning commute, how do you pass the time?


Tabata (2x through the following)

– air squats

– side lunges

– glute bridges

– jump squats


– 10 banded good mornings

– 8 banded steps (all directions)

– 6 single arm kb swing

– 4 single arm kb press


5 minutes to warm up to first set of Back Squat

Back Squat (6×6)

2:30 clock per set

Start ~65-70% of 1RM

Build to a heavy set of 6 (should be heavier than last week)


Max Distance Broad Jump (Distance)

10 minutes to establish a max distance broad jump from a stationary position (you may NOT run or skip into the jump)
2 foot take off


Metcon (AMRAP – Reps)

Teams of 3*, AMRAP 9 (OTM)

P1: max box jumps 24/20

P2: max push press 95/65

P3: rest

*Score is INDIVIDUAL (total reps)