The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
12 rounds of :30 sec on/:15 off
A) row
B) 3-5 kips + 3-5 push ups
C) table tops
D) scap pull ups- pulling variation
Gymnastics
OTM 10: Ring AND Bar Muscle Ups
Odds >> 1-5 ring MU (scale = dips)
Evens >> 1-5 bar MU (scale = chest to bar)
Metcon
Metcon (AMRAP – Reps)
5x (3 min on/ 3 min rest)
500m row + AMRAP box jump overs 24/20
Score = reps of box overs
Partner up: one works while the other rests/cheers