The Foundry Union Station, The Foundry Printers Row – CrossFit

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400 m run then

2 rounds of

10 m monster walks

10 m lunge w/ twist

10 m bear crawl

10 m burpee broad jump

10 knees to chest or v ups


Coach led barbell warm up.


Power Clean (3 touch n’ go reps every 30s for 15 rounds )

50% of 1RM

Odd Skills

10:00 rope climb review and practice


Metcon (AMRAP – Rounds and Reps)

Teams of 4 relay, AMRAP 11

One athlete working at a time…

1 rope climb + 100m sprint (tag out) + plank until next person comes back
1 round is 2 reps