The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Mental Toughness


Mobility: Hip

Coaches choice general and specific warm up


Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).

Power Snatch (7 x 2)

Single Arm Half Kneeling DB/KB press (7 x 4)


American Graffiti (Distance)

In 11 minutes (for meters)

In teams of 2:

20 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)


Row as far as possible

Record distance in meters

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

Scaling Guide: 1000 – 2000m. Scale Up: 185/125
*only one person working at a time.

**In case of going solo, 6 minutes total to complete 10 C&J and row.

Cash Out

Optional ‘Cash Out’ (4 mintues):

-12 Russian Kb swings

-8 burpees