The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition


Mobility: Shoulder

Skill Practice Warm Up: Each minute on the minute for 5 minutes,

perform 8-12 strict toes to bar (or progression).


Strength: 7×1 deficit deadlift

(7 sets of 1 rep, same weight across, approximately 80 – 90% of max)

Super Set: 7×3 strict weighted ring dip (or progressions)

(7 sets of 3 reps, “across,” scale to the same challenge)

Deadlift (7×1)

Ring Dips (7 x 3)


Foundry Open 16.3 (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

10 Power Snatches

(Health: 35lb / Athletic: 55lb* / Performance: 75lb)

3 Bar Muscle-ups*

(Health: 5 Jumping Chest-to-bar Pull-up,

Athletic: 5 toes to bar or chest to bar pull ups)

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

Scaling Guide: 3-8 rounds, about 1:30 per round

Cash Out

Optional ‘Cash Out’:

-10 db clean and jerks,

-10 burpees,

-3 rounds