312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

2 rounds:

-5 scapular pullups

-5 bent over banded rows

-5 situps

-5 pushups

Muscle-ups (10 x 1-5)

20:00 progression review and work.

Then….

OTM 10 x 1-5 Muscle-ups or Strict Pull-ups

Metcon (Time)

Partner 4k Row – CAP 20

Teams of 2 alternating 250m sprints on the rower….nuff said 🙂 Hit it Hard!!!!