The Foundry Union Station, The Foundry Printers Row – CrossFit

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3 min jump rope practice. (High Singles, Doubles and Triples!)

3 rounds in 7 minutes of:

6 squat stretch

6 air squats

6 deadlifs

6 hang to high pull (about chest height, not higher)

6 front squats

6 push ups.

equipment: empty bar.


Metcon (AMRAP – Reps)

2x Tabata

(16 rounds of :20 on/:10 off)

4 minutes rest between tabatas (24 rounds total)


(rounds 1-8)

a) Max power cleans @ 115/75

b) Max burpees

rest 4 minutes (rounds 9-16)

(rounds 17-24)

a)Max power cleans @ 115/75

b) max burpees

-Goal is to hold on to the bar for the whole time and be fast on the bar. USE YOUR HOOK GRIP!!!


Back Squat (5×5)

5 sets x 5 Reps on a 2:30 clock (build to a TECHNICAL 5RM*)

Start ~65-70% and build across.

*technical max: means you go as heavy as technique allows for the prescribed rep scheme. No “ugly” squats today.

FULL Range of Motion.

Upright torso

Knees tracking over your toes