The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

What was your best or favorite subject in school? Why?


Alternate burpees and squats:

10-8-6 burpees

15-12-9 squats or thrusters w/ empty bar

*Coach led barbell warmup and skill review

Clean and Jerk (8 x 1 Complex)

Complex is….

1x Cluster

1x Clean & Jerk

*Sets to be completed on a 1:30 clock

*First set is at 50% of 1RM

*Build weight across working sets

*Rest :05-:10 between Cluster and C&J

Metcon (AMRAP – Reps)


Odds – Max Kcal Row

Evens – Max Burpees

* :15 additional transition between rounds

* Score is total for of Kcal and burpees combined