The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Front Squat (7×2)

Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increasing weight with each set)

Single arm KB Row (7×4)


Blue Corona (Time)

For time – 5 rounds

20 single arm kb hang power clean (Performance: 53 lb / Athletic: 35lb / Health: 35lb)

10 single arm KB Overhead Squat (Same)

40′ bear crawl

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

Scaling Guide: 9 – 15 minutes, about 2-3 min per round. Scale up: 70/53lb kb

Cash Out

15 wall ball, 200m run, 3 rounds