The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up. EMOM 8, 1 hang squat clean + 1 squat clean + 1 Front Squat (50-75% of squat clean)

Welcome to my Office (Time)

For time. 5 rounds

10 Front Squats (Health: 45lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)

10 Pull ups (health: ring rows)

15 Russian Kettlebell Swings (Health: 35lbs Front Squats, Athletic*: 53lbs, Performance: 70lbs)

400m Run

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

Scaling Guide: 16 – 24 minutes, about 4 min per round.

Scale Up: 105/155lb bar, 70/88lb kb