The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Skill Practice Warm Up:

Every 2 minutes for 10 minutes:

Performance: 10 STRICT TTB or 10 GHD SIT UPS

Athletic: 7 STRICT TTB or 7 GHD SIT UPS

Health: 5 strict knee raises or 10 AB mat sit ups


Testify (Time)

For time. 5 rounds

-12 front squats (Health: 55lb / Athletic: 80 lb* / Performance: 115 lb)

-8 chest- to-bar pull-ups (scaled options: kipping pull ups, banded strict pull ups or jumping chest to bar)

-12 hang power cleans (Health: 55lb / Athletic: 80 lb* / Performance: 115lb)

-200 m run

-1 min rest

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

Scaling Guide: 20 – 30 min, about 5 min per round including the rest.

Scale Up: 155/105lb bar, 5/4 bar muscle ups instead of c2b,