The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition


Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%)

jerk out of the rack or do 4 reps on the minute for 6 minutes with approx 50-60%.


Club Tropicana (Time)

For time. 5 rounds.

5 Jerks (Health: 55lb / Athletic: 95lb* / Performance: 155lb)

7 Front squats (Health: 55lb / Athletic: 95lb* / Performance: 155lb)

9 toes-to-bar

30′ dumbbell walking lunge – one in each hand (Health: 10lb / Athletic: 20lb*/ Performance: 30lb)

15 burpees

1 min rest

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

Scaling Guide: 13 – 25 minutes, about 4:30 per round (including rest)