This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause! See Facebook for more details.
*All regularly scheduled classes are cancelled that day!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder


Power Snatch (6 set x 3 reps)

6 x 3 Power Snatch – (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)

Single Arm Half Kneeling DB/KB press (6 sets x 5 reps)

Super Set:

6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).


Legolas Greenleaf (AMRAP – Rounds and Reps)

6 minute AMRAP (as many rounds as possible)

8 KB Snatch (Health: 18lbs, Athletic*: 26lbs, Performance: 53lbs)

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Same)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

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

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

Run counts as 1 rep

Cash Out

Max rounds of “Cindy” in 5 min (use a weight vest if you’d like)