The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder


Split Jerk (1×1)

3-2-2-2-1-1-1-1 split jerk (increase weight with each set to max)

Push Jerk (1×1)

3-2-2-2-1-1-1-1 push jerk (increase weight with each set to max)


Beat to Quarters (AMRAP – Rounds and Reps)

In 9 minutes

Row (Health:800m / Athletic*: 1000m / Performance: 1200m)

then max rounds with the remaining time:

10 push press (Health:55lb / Athletic*: 85lb / Performance:135lb)

16 single arm overhead lunge (Health:18lb / Athletic*: 35lb / Performance: 53lb) (8 per side)

15 sit-ups

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

Scaling Guide: 2 – 4 rounds

About 4.5 minutes for the row, and then 1:30 per round after.

Scale Up: 95/155 push press, 44/66 kb lunge

Cash Out

Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.