The Foundry Union Station – CrossFit


Context: Mental Toughness – Do not pace the first few rounds of the metcon. Go hard and see what you are capable of when fatigued.

Mobility: Hip

Skill Practice Warm Up: Double Unders, 30s on, 30 seconds off, for 4 minutes


Power Clean (7×1)

Strength: 7 x 1 power clean or pause power clean 7 of 12 (7 sets of 1 rep at 80-90%, same weight with each set)

Single Arm Half Kneeling DB/KB press (7×3)

Super Set: 7 x 3 half kneeing single arm dumbbell press (7 sets of 3 reps, same difficulty as the main lift, video here)


Bad Moon Rising (The Foundry) (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

– 4 strict weighted pull-ups –

(Health: smallest band possible, Athletic*: 10lbs, Performance: 20 lbs)

– 10 burpees

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

Scaling Guide: 4 – 8 rounds, about 1:10 per round.

Cash Out

16 lunge db suitcase lunge steps, 16 sit ups, 26 calorie row, 3 rounds