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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Rotate through the following stations for a total of 15 rounds of :20 sec on/ :20 off


2.Alternating single arm kb swing

3.pressing variation

4.Medball cleans

5.Glute bridges


Metcon (Time)

5 Rounds for Time:

10 burpee over bar

7 power cleans 135/85

3 shoulder to overhead 135/85

RX+ is 155/105

Metcon (Calories)

12 Rounds: 1 min ON + 15s transition

Odds>> max calorie row

Evens>> 20 US kb swings 53/35