The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean).


Triad-Athelon (Time)

For time. 3 rounds

Row, 500 m

21 Burpees

Run 400 m

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

Scaling Guide: 16 – 22 min, about 6 minutes per round.

**Athletes can start in the row or burpees to accommodate bigger classes