The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.


Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1, working up to a max. NEW STRENGTH CYCLE TEST)

Power Snatch (1RM)


Soft Top (The Foundry) (Time)

For time.

15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb )

15 chest-to-bar pull-ups (Health: Band chest to bar pull up)

800m run

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

Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches

Cash Out

Optional ‘Cash Out’: (3 rounds)

5 db squat clean thrusters, 30 double unders