The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Any book recommendations? Something you’ve read recently, or an old favorite?


200m run, then…

-arm circles (practice opposite ways)

-10-20 pvc pass throughs

-15 pushups

30s work, 10s rest (3 rounds of the following):

-hollow rocks

-superman hold

-scapular pullups

Pull-ups (OTM 12)

12 Rounds

Odds: 1-8 Strict Pull-ups (+1 rep over last week)

Evens: 12 Bar Kips

A.: Metcon (AMRAP – Rounds and Reps)

Teams of 3 – AMRAP 24

P1 – 400m Run

P2 – Rest / Spotter

P3 – Max Set Bench Press (115/75) + AMRAP Double Unders

*Switch is based on completion of run.

*Two Separate Scores

-A. Team accumulated bench press reps

-B. Individual double under reps

*Each run is scored as 10 bench press reps.

*Goal should be 10+ bench reps per max set.



B.: Metcon (AMRAP – Reps)

Individual Double Under Score