The Foundry Union Station – CrossFit

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context: Training

mobility: hips


A: Front Squat (5-8 x 1 @ 11×1)

5-8 sets x 1 @ 1 down, 1 hold, explode up


B: Fight Gone Bad (AMRAP – Reps)

“Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1 min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1 min Sumo Deadlift High Pull (Health: 45lb, Athletic *: 55lbs, Performance: 75lbs)

1 min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)

1 min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)

1 min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

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

Scaling Guide: 200 – 350 reps, about 80 reps per round.