The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: :30 sec hollow banded pull down / : 30 sec rest x 4.


Power Snatch (7 sets x 1 rep)

7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)

Single Arm Half Kneeling DB/KB press (7 sets x 3 reps)

Super Set:

(7 sets of 3 reps, “across,” scale to the same challenge as the main lift).


5 4 3 Row interval (Time)

Metabolic Conditioning: 5 4 3 Row Intervals

For time.

with a partner, complete

p1)500m row

p2)500 m row

p1)400 m row

p2)400 m row

p1)300 m row

p2)300 m row

Scaling guideline: 8-13 min

Cash Out

12 db snatches AHAP, 30s plank, 100m run