The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Ankle


Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90% effort) pause squat clean (pause 3 seconds just below the knee).


Every Breath You Take (Time)

For time. 3 Rounds

15 strict kettlebell shoulder press (Health: 18lb / Athletic: 26lb*/ Performance: 35lb)

20 Front squat (Health: 55 lb / Athletic: 85lb*/ Performance: 135lb)

25 Kipping pull-ups

800m run (Health: 400/ Athletic: 600m / Performance*: 800m)

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

Scaling Guide: 20 – 28 min, about 8 min per round. Scale up: 35/53lb kb, 105/155lb barbell