The Foundry Union Station – CrossFit


Context: Practice

Mobility: Shoulder


Snatch (1RM)

Strength: 1-1-1-1-1-1-1 Snatch TEST (7 sets of 1 rep to max or new max!)

Weighted Dips (3RM)

OPTIONAL: After a good warm up, test your 3 rep weighted ring dip max.


Rusty Chrome (Time)

For time – 5 rounds

8 power snatch (Health: 45lb hang power snatch, Athletic: 85lb, Performance: 135lb)

16 sit-ups

200m run

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

Scaling Guide: 8-15 minutes, about 2.5-3 min per round.

Scale Up: 105/155lb bar

Cash Out

3 sets of 15 banded tricep pushdown in a superset with 15 banded good mornings