The Foundry Union Station, The Foundry Printers Row – CrossFit

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Mobility: 5 min

1:30 couch stretch per side

1 min front rack stretch OR trap smash per side

Equipment: lax ball, ab mat, and ab mat OR lax ball

Warm up: 8 min

2 rounds of:

– split squats per lead leg

– 6 inchworm w/ push up

– 6 shoulder press

– 3 split jerks (first round pvc, second round empty bar)

Equipment: empty bar, pvc


A: Shoulder Press (Build to a heavy Split Jerk + Strict Split Press)

10 min

B: Clean and Jerk (8x [pocket clean + hang clean + split jerk])

Use heaviest weight from [A].

2:15 clock

*Yes, all squat cleans


Metcon (AMRAP – Reps)


2 min max burpees

2 min REST

1 min max burpees

1 min REST

30s max burpees