The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: 1 pause squat clean + power clean plus jerk (2 reps of the complex on the minute for 6 minutes (50-60%).)


Day Drinking (Time)

For time.

1500m row (all levels, record as own benchmark)

2 minutes rest, then 4 rounds

15 thrusters (Health:2x18lb kb, Athletic: 65lb*, Performance: 95lb)

10 toes to bar

60 double unders

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

Scaling Guide: 18 – 26 minutes, about 6-7 min for the row and then 3 min per round after.

1500 m row (Time)