The Foundry Union Station, The Foundry Printers Row – CrossFit

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Today’s context: Practice

Coach’s choice general warm up

Mobility: Shoulder

Skill Practice Warm Up: Each minute on the minute for 5 min perform 2 rope climbs, 6 rope assisted pull ups, or 3 rope lowers.


Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets with increasing weight to a heavy single. Push jerk or Split jerk)

Super Set: 3-3-3-3-3-3-3-3 pistols (8 sets of pistols, 3 on each side is 1 set)

Push Jerk (Heavy single)

Split Jerk


Make Some Noise (Time)

For time – 4 rounds CAP 14

8 Jerks (Performance: 135lb / Athletic: 85lb / Health: 55lb)

8 Toes-to-bar

8 burpees over the bar

Scaling Guide: 8 – 12 min, about 2:40 per round. Scale Up (RX+): 4 bar muscle-ups instead of toes-to-bar

Cash Out

Optional. Focus on quality movement rather than time

Metcon (Time)

5 rounds of Cindy

1 round = 5 pull ups, 10 push ups and 15 air squats