The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you could choose any obstacle to put in a Spartan race or other obstacle course race, what would it be?


400m jog, then…

12 OTM (3x through the following)

-agility ladder drills

-12 kettlebell swings

-12 ring rows or pullups

– air squats

Skill Work

Rope Climb Review

Metcon (AMRAP – Reps)

Teams of 4 – AMRAP 24

P1 – 12 Sandbag over the shoulder (40/20)

P2 – 16 wallballs (20/14)

P3 – 200m Run

P4 – AMRAP Rope Climbs
*Rotation is based on completion of all stations