The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.


Dockworker (Calories)

For calories – 5 ‘cycles’

In 3 min

6 ‘heavy’ power cleans or squat cleans (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

15 push-ups (Health: 10 scaled / Athletic: 10*/ Performance: 15)

Row for max calories

2 min rest

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

Scaling Guide: 80-160 Calories, about 20-25 calories per round. Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.
Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 4 cal