The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder


Front Squat (3-3-3-3-3)

Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set to max)


High Ground Clearance (Time)

For time

15 strict/shoulder presses (Health: 35lbs, Athletic*: 65lbs, Performance: 115lbs)

30 burpees facing the bar (Health: 15 burpees)

15 push presses (same weight)

20 burpees facing the bar (Health: 10 burpees)

15 push jerks or split jerks (same weight)

10 burpees facing the bar (Health: 5 burpees)

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

Scaling Guide: 6 – 12 minutes,

Scale up the barbell weight if desired: 85/135