The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend EMOM 6 minutes working on strict handstand push up (1-3 reps)

(Health:8-12 seated DB/KB Shoulder presses every 2 min)


Power Clean (7×1)

Strength: 1-1-1-1-1-1-1 Power Clean (7 sets of 1 rep, adjusting load each set working up to a max) Test in for the next strength focus!


American Graffiti (Distance)

In 11 minutes (for meters)

In teams of 2:

20 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)


Row as far as possible

Record distance in meters

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

Scaling Guide: 1000 – 2000m. Scale Up: 185/125

Cash Out

Optional ‘Cash Out’: 3x, 10 toes to bar, 400 m run or 30 cal row