The Foundry Union Station, The Foundry Printers Row – CrossFit

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Every 2 minutes for 10 minutes

3 rep Turkish get up on both sides.

Start with your weak side.

Building up in weight is optional but this is not a max out.

Followed by Coach led Snatch warm up (barbell or PVC)


Snatch (10 sets (technique/speed focus))

Full Snatch, 10 sets on a 2:30 clock

3x 3 @ 50%

3x 2 @ 55%

2x 2 @ 60%

2x 1 @ 65%

Do not go higher than the prescribed %. Challenge yourself to perform the best technique possible with speed and explosiveness while controlling the movement.


Metcon (Time)

For time CAP 10


Overhead Squat 75/55

Bar Hops

*200m run after each round