The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Ankle Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)


Mo Higher Mo Betta (The Foundry) (AMRAP – Rounds and Reps)

16 minute AMRAP (as many rounds as possible) with a 6 minute, 2 round, ‘Rolling Start’

10 high box jump (Health: 20 / Athletic*: 24/ Performance: 30)

10 squat snatch (Health: 35lb hang power snatch to OHS / Athletic*: 65lb / Performance: 95lb)

40′ bear crawl

50 Double unders (Health: 60 seconds of singles/DU attempts)

1 minute rest

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

Scaling Guide: 3-6 rounds, about 3.5 minutes per round including the rest.

Scale Up: 135/85lb snatches.