The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Shoulder

Coach’s Choice General Warm Up

Skill Practice Warm Up:

Spend 6 minutes working on 4 sets of L-hangs. Use a progression that allows for 10-30s per set. Advanced athletes can try some front lever progressions!



6 x 2 Squat Clean

(6 sets of 2 reps, same weight across, approximately 70-80% of max)

Super Set:

6 x 4 Strict HSPU (or progressions)

(6 sets of 4 reps, “across,” scale to the same challenge)

Clean (6×2)

Handstand Push-ups (6×4)


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
(Performance: 75lb / Athletic: 55lb* / Health: 35lb)

(Athletic: 5 chest to bar pull ups, Health: 5 Jumping Chest-to-bar Pull-up)

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

Scaling Guide: 3-8 rounds

Cash Out

Optional ‘Cash Out’: 100m farmer carry, 40 double unders, 4 minutes