The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

General warm up: Coach’s Choice

Mobility: Shoulder

Skill Practice Warm Up:

a) Spend 10 minutes working up to a challenging pause power snatch (pause 3s at the knee), plus overhead squat.


b) Perform 2 power snatches plus 1 overhead squat each minute on the minute for 6 minutes.


Roadster Coupe (Time)

For time – CAP 20

Performance/Athletic*: 7 Rounds, Health: 6 Rounds

6 Power Cleans

(Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

3 Push Press (Same)

12 American Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

36 Double Unders (Health: 50 Single Unders)

Scaling Guide: 10 – 18 minutes, about 1:45 per round. Scale up (RX+): 155/95, 70/53kb, 50 Double Unders

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