The Foundry Union Station – CrossFit


Context: Practice

Mobility: Hip


Power Clean (6×2)

Strength: 6 x 2 power clean 8 of 12 (6 sets of 2 reps at 80-90%, same weight with each set)

Single Arm Half Kneeling DB/KB press (6×4)

Super Set: 6 x 4 half kneeing single arm press (6 sets of 4 reps, same difficulty as the main lift)


Sweet Dreams (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds and reps as possible)

200 Meter Run

8 hang power snatch (Health: 35lb kb swing, Athletic: 65lb*, Performance: 95lb)

12 push-ups

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

Scaling Guide: 3 – 6 rounds, about 2 minutes per round.

Rx+ Scale Up: 85/135lb bar , ring push ups

Cash Out

5 min AMRPA of 10 ring rows,15 wall ball