The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 10 min working up to a challenging single leg Deadlift.

For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.


Bootlegger’s Turn (The Foundry) (Time)

For Time. 5 Rounds

12 deadlift (Health: 75lb / Athletic: 155lb* / Performance: 225lb)

15 wall ball (Health: 10lb / 8ft, Athletic*: 14lb / 9ft, Performance: 20lb / 10ft)

12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round tips

1 min rest

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

Scaling Guide: 16 – 22 minutes, Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep