The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.



1-1-1-1-1-1-1 Squat Clean (7 sets of 1 rep, increasing weight with each set)

Clean (7 sets x 1 rep)


Metcon (Time)

For time – 5 rounds

8 squat clean thrusters (Performance: 115lb / Athletic: 75lb* / Health: 35lb)

60 double unders or 90 singles

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

Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 135/85 lb

Cash Out

Optional ‘Cash Out’: 30s hang on the pull up bar, 25 cal row, max rounds in 5 minutes