The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull-ups and bar muscle-ups



5 x 3 Squat Clean –

(5 sets of 3 reps, same weight across, approximately 80-90% of max)

Super Set:

5 x 5 Strict HSPU (or progressions) (5 sets of 5 reps, “across,” scale to the same challenge)

Clean (5×3)

Handstand Push-ups (5×5)


Burnt Rubber (Time)

For Time 12-9-6-3 reps

Power Snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)


GAME CHANGER: From minute 5 to minute 8 (‘Performance’ and only after you finish the rep scheme), row for Calories. Log your time and how many calories you got.

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

Scaling Guide: 3 – 8 minutes not including the ‘Game Changer’

Cash Out

Optional ‘Cash Out’: 4 rounds of Cindy