The Foundry Printers Row, The Foundry Union Station – CrossFit

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Mobility: Shoulder


Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)


Six Shooter (Time)

For Time, 6 rounds

6 Left weighted pistol (Health: one legged box squat / Athletic*: 18lb / Performance: 35lb)

6 Right pistol (same)

6 weighted pull up – kipping allowed (Health: band assisted / Athletic*: 18lb / Performance: 35lb)

200m run OR 60 double unders / 120 single unders

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

Scaling Guide: 11 – 20 minutes (24 min time cap)