– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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A: Warm – Up (No Measure)


20 Mountain Climbers

10 Air Squats

5 Down Dog (5sec hold) to Push-up

B: Warm – Up (No Measure)

Coach Lead Barbell Warm-up

Metcon (Weight)

7 x 1 Complex

-Push Press

-Push Jerk

-Split Jerk

*Sets to be completed on a 1:45 clock

*Start at a relatively heavy weight

Metcon (2 Rounds for reps)

8 Rounds – 1:30 Work | :30 Rest


– AMRAP Row Kcals


– 5 Overhead Squats (115/85)

– AMRAP Burpee Over The Bar

*One score for Kcals

*One score for Burpees