The Foundry Union Station, The Foundry Printers Row – CrossFit

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2 rounds of in 9 minutes:

24 jumping jacks

16 pass throughs

8 wall squats

8 squat stretch

8 side lunges

8 vertical jumps with squat landing.

8 Snatch balance

Equipment: pvc

Then Coach Led barbell warm up


Snatch (Build to a heavy triple in 15 minutes)

Not touch n’ go. But take no longer than 15s between reps.


Front Squat (10x complex, every 1:45 clock)

Front Rack Lunge left + Front Rack Lunge right + 2 Front Squats

*Start at 50% of 1RM front squat, build weight every 2 rounds