The Foundry Union Station – CrossFit


Context: Practice – Focus on good back/lumbar control throughout

Mobility: Shoulder

Skill Practice Warm Up: EMOM 8

Hang Power Snatch + Power Snatch + Overhead Squat x 2 (50-65% of Power Snatch)


Helen of Troy (Time)

For time – 3 Rounds

12 ‘Heavy’ Thrusters (Performance: 115lbs, Athletic*: 75lbs, Novice: 55lbs)

21 Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Novice: 26lbs)

400m Run

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

Scaling Guide: 9 – 16 Minutes

Scale Up RX+: 135/85

Cash Out

3 sets (not for time) of 12 single arm db bent over rows in a super set with 12 box step ups