The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you had a time machine, what period of time would you travel to?


200m-400m jog, then…


-10 arm circles forward/back

-10-20 pvc pass throughs

30s work, 15s rest (3 rounds of the following):

-hollow hold

-superman hold

-bar hang/ side swing/ kip

Pull-ups (OTM 10 x 1-5)

On The Minute Strict Pull-ups

Choose from the following options….

A. 1-5 Strict Pull-ups or same as last weekd OTM 8

B. 4 Negatives with a :05 count

C. 10 Ring Rows

*If you have strict pull-ups, focus on feet together, toes pointed, hollow body position and vertical pull.

*Negatives; only use a blue or lesser band. If a green or greater is needed; do ring rows.

Metcon (Time)

For TIme – CAP 18

800m Run

3 Rounds

10 Ring Dips

12 Wallballs

800m Run

*If bands are needed for dips: use the matador bars.

**If more than a blue band is needed for dips, do dips on a box (20″ more challenging, 30″ less challenging)