The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Ankle

Coach led General Warm up.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power snatch. Plan on hitting that weight for 2-3 sets. If you want more volume, perform 4 reps on the minute for 6 minutes at 50-60%.


Firebird Trans Am (AMRAP – Rounds and Reps)

15 minute AMRAP (as many rounds as possible)

Rolling Start: up to 2 rounds in 5 min, then max rounds until min 15

8 power snatches (Performance: 95lb / Athletic: 65lb / Health: 35lb kettlebell swing)

8 toes-to-bar

16 box jump (Performance: 24″ / Athletic*: 20″ / Health: 12″)

10 m out 10 m back (x 5) bumper plate farmer carry (Performance: 45 lb / Athletic: 25lb / Health: 18lb dumbbells)

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

Scaling Guide: 3 – 6 rounds, about 2:30 per round.

Note: Log total rounds including the rounds accomplished in the first 5 min rolling start