The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%). (think of this as a way to find the right weight for the metcon)


Bright Moon (Time)

4 rounds for time.

12 power clean and jerk (Health: 55lb / Athletic: 95lb* / Performance: 135lb)

12 toes to bar

400m run

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

Scaling Guide: 16 – 22 minutes, about 4.5 min per round.

Scale Up: Bar muscle ups and 105/155lb bar.