The Foundry Union Station, The Foundry Printers Row – CrossFit
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)
6 x 4 Strict HSPU (or progressions)
(6 sets of 4 reps, “across,” scale to the same challenge)
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
Optional ‘Cash Out’: 100m farmer carry, 40 double unders, 4 minutes