The Foundry Printers Row, The Foundry Union Station – CrossFit

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10 m lunge lunge squat stretch

10 m inchworm with push up

10 m spiderman

10 m straight leg bearcrawl


Band pull aparts

band pass throughs

Push Jerk (behind the neck)

OH squats

Snatch balance

*start at pvc or empty bar. Add weight but don’t go higher than 75#

Coach Led Barbell Warm up


7 x 2:30 Clock

1 Hang Squat Snatch + 7 Burpee Facing Burpees

Hang Snatch

– Warm up to moderate single to start with (~60%)

– Build over the 7 sets and work to a max squat snatch

– Sprint the burpees


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups