The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition


Mobility: Hip

Skill Practice Warm Up: Coaches Warm-up Choice


Strength: 2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight to near max or max)

Super Set: 5-5-5-5-5-5-5 Half kneeling single dumbbell press (7 sets of 5 reps, increasing weight to near max or max)

Power Clean (2-2-2-2-2-2-2)

Single Arm Half Kneeling DB/KB press (5-5-5-5-5-5-5)


Rose Tattoo (Time)

For time.

Health: 4 rounds Athletic/Performance: 5 rounds


5 chin-ups (Health: 5 band assisted/ Athletic*: 5 kipping / Performance: 5)

8 muscle cleans (Health:35lb / Athletic*: 65lb / Performance: 95lb)

15 wall ball (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 11 min, about 2 min per round.

Scale Up: If you finish under 9 min, 25 cal row immediately after you finish

Cash Out

Optional ‘Cash Out’: 4 minutes-

15 hollow rocks, 30 double unders