The Foundry Union Station – CrossFit


Context: Training

Mobility: Hip


A1: Back Squat (6×3 @3010 )

3-3-3-3-3-3 @3010 tempo (down,bottom,up, top), every 2:30-3 min

Build to a heavy triple with the established tempo.

A2: SA Overhead Carry (waiter’s carry) (40′)

Single arm overhead carry with kb/db
Super set: Single arm overhead carry 40ft per side.


B: (17.10.30) Short and Sweet (DB) (Time)

4 rounds for time CAP 8

12 Alt. DB Power Snatch (Health: 10#-30#, Athletic: 35*#, Performance: 50#)

8 front rack walking lunges 50/35*/10-30#(alternate sides every full round)

4 burpees

Scaling Guideline: 5-7 min