The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder


Mother of Dragons (Time)

For time. Health: 4 rounds, Athletic*/Performance: 5 rounds

Kipping Handstand Push-up (Health: 8 dumbbell shoulder press, Athletic*: 8*, Performance: 12)

12 front squats (Health: 55lb / Athletic*: 75lb* / Performance: 115lb)

12 kipping pull-ups

12 hang power cleans (same)

18 Wall ball (Health: 10lb / 8’, Athletic*: 14lb/9’, Performance: 20lb/10’)

1 min rest

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

Scaling Guide: 18 – 26 minutes, about 4.5 minutes per round including the rest.

Scale Up: 95/135lb