The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Ankle

Freejack (Time)

5 Rounds for time.

6 ‘heavy’ front squats (Health: 55lb, Athletic: 105lb*, Performance: 155lb)

12 Kipping HSPU (Health:12 db push press, Athletic: 8*, Performance: 12 head to floor)

12 kipping pull up

24 box jumps (Health: 12”, Athletic: 20”*, Performance: 24”)

1 min rest

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

Scaling Guide: 16 – 22 minutes, about 4 min per round including the rest.

Scale Up: 2″/4″ deficit HSPU