The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Skill Practice Warm Up: EMOM 8 (every minute on the minute) kipping handstand push ups.

*Health (no handstand) every 2 minutes 12 seated DB/KB shoulder press

*Health (handstand) 1-2 wall walks OTM


Deadlift (3RM)

Strength: 3-3-3-3-3 Deadlift (5 sets of 3, increase weight with each set to max)


Drag Racer (Time)

For time – 3 rounds

10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)

50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)

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

Scaling Guide: 3:30 – 7:00, about 1:45 per round.

Scale Up: 4 rounds

Cash Out

Optional ‘Cash Out’: 12 burpees, 200m run, 3 rounds