The Foundry Printers Row, The Foundry Union Station – CrossFit

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Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).


Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 65 – 75% of max snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge)

Power Snatch (7×2)

Single Arm Half Kneeling DB/KB press


Bottoms Up (AMRAP – Rounds and Reps)

12 minute AMRAP (as many reps as possible)

10 Burpees

25 Double Unders

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

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Cash Out

Optional ‘Cash Out’: 4 min max cal row or air bike