The Foundry Printers Row, The Foundry Union Station – CrossFit

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400m jog, then 10 minutes…Partners

Barbell warmup, 3-5 rounds

5-8 reps of each (add weight each round)


-Hang power clean


*while P1 does a round of barbell work, P2 mobilizes legs, hips, ankles, etc.



-Leg swings

-Ankle rocks

Metcon (Time)

Teams of 2 – CAP 35

100 Thrusters (95/65)

100 Power Cleans (115/80)

100 Deadlift (155/125)

*P1 completes a max set of the allotted movement while P2 completes a 200m run.

*Once P1 has completed their max set they will wait for P2 to return from the run and communicate what rep they are on.

*P2 will then pick up where P1 left off while P1 runs.

*If an athlete completes all of one movement they may change weight for the next movement but may not start doing reps.