The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you could eliminate one thing from your daily routine, what would it be?


Coach led back squat and front squat warm up/mobility

Back Squat (5 x 2 @ 85%+)

*Sets to be completed on a 2:00 clock

*First set is at 85% of 1RM

*Build weight across working sets

Front Squat (6 x 2 @75% w/ :05 Pause)

*Sets to be completed on a 2:00 clock

*All sets to be completed at 75% of 1RM

A: Metcon (AMRAP – Reps)

Teams of 3

9 Rounds – 2:00 Work | :15 Transition

A. Sled Push (Empty) – Trade every 10m

B. Jumping Goblet Squats (44/26) – Trade every 5

C. Weighted Sit-ups (25/15) – Individual AMRAP

*Score for team is total jumping squats and sled pushes combined.

B: Metcon (AMRAP – Reps)

Individual Sit-up score