The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

General warm up: Coach Led



5×3 Front Box Squat

(5 sets of 3 reps, same weight across, approximately 65-75% of max Front Squat)

Super Set:

5×5 weighted strict pull up – or progression

(5 sets of 5 reps, “across,” scale to the same challenge)

Front Squat (5 set x 3 reps)

Weighted Pull-ups (5 sets x 5 reps)


Red Packard (Time)

For Time CAP 11

15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)

10 squat snatches –

**power snatch to OHS is acceptable**(Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

15 clean and jerks (same)

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

Scaling Guide: 5 – 9 minutes

Scale up RX+: 36/30″ Box

Cash Out

Optional ‘Cash Out’: 1 minute of wall ball, 1 minute of single arm kettlebell snatch (from swing) , 3 rounds