The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder


Front Box Squat

Strength: 5 x 3 Front BOX squat – 6 of 15 (5 sets of 3 reps, same weight across, approximately 60 – 70% of front squat).

Weighted Pull-ups

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).


Sickle and Hammer (AMRAP – Rounds and Reps)

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)

16 wall ball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

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

Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 135/85lb bar

Cash Out

100m farmer carry, 12 burpees, 3 rounds