The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder


Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups.


The One That I Want (Time)

For time. 5 rounds for time (Health: 4 rounds)

Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* / Performance: 4)

12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)

12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

12 clean & jerk (same)

1 min rest

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

Scaling Guide: 20 – 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell