The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Mental Toughness

Mobility: Shoulder


Power Snatch (1RM)

1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max)


Goose (Time)

For time

21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

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

Scaling Guide: 6 – 12 minutes.

Scale Up: 135/85lb bar

Cash Out

Optional ‘Cash Out’: 15 wall ball, 30 cal row, 2 rounds