The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Ankle

General Warm up: Coach Led

Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.


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 (or 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle)

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

Scaling Guide: 9 – 16 Minutes

Scale Up RX+: 135/85