The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip


Front Box Squat

Strength: 7 x 1 Front BOX squat – 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 – 90% of front squat).

Weighted Pull-ups

Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift)


Cool Runnings (Time)

For time. 21-15-9

Power Clean (Health: 20lb db hang power clean, Athletic*: 75lb, Performance: 115 lb)

Thruster (same)

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

Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans.­

Cash Out

15 Russian kb swings, 25 Cal row, 4 min