The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip


Front Box Squat

Strength: 6 x 2 Front BOX squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 – 70% of front squat).

Weighted Pull-ups

Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).


Carjacked (Time)

For time.

12 shoulder presses (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)

400m run

12 push presses (same)

200m run

12 push jerks (same weight)

100m run

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

Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb

Cash Out

30s plank, 25 cal row, 5 min.