The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.


Strength: 3-3-3-3-3 power clean (5 sets of 3 reps, increasing weight to max)

Super Set: 3-3-3-3-3 weighted pull-up

Power Clean (3-3-3-3-3)

3-3-3: Weighted Pull-ups (3-3-3-3-3)


None of Your Business (AMRAP – Rounds and Reps)

8 minute AMRAP (As many rounds as possible)


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


40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)

(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)

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

Scaling Guide: 80 – 200 reps

Cash Out

Optional ‘Cash Out’:

15 pull ups, 20 wall ball, 2 rounds