The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

General Warm up: Coach Led



1-1-1-1-1-1-1 Front Squat – TEST for new max!

(7 sets of 1 rep, increase weight with each set)

Super Set:

1-1-1-1-1-1-1 Weighted pull-up – TEST for new max!

Front Squat (1RM)

Weighted Pull-ups (1RM)


KB Beasley (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

8 Left / 8 Right one-arm ‘Russian” kettlebell swings

(Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

8 KB push press per side


8 KB goblet squats (same)

Chest-to-bar pull-ups

(Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)

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

Cash Out

Optional ‘Cash Out’: 30s plank, 10 db hang squat clean to thruster, 3 rounds