The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Back Squat (7 set x 2 reps)

2-2-2-2-2-2-2 Back Squat (7 sets of 2 reps, increase weight with each set to max)

Weighted Ring Dip (7×2)

Super Set: 2-2-2-2-2-2-2 weight ring dips or progression


White Marble (Time)

For time. 5 rounds.

12 single arm kb overhead squat (Health: 18lb / Athletic: 35lb / Performance: 53lb) (6 per side)

80′ overhead kb carry (same)

12 kb deadlifts (same)

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

Scaling Guide: 6 – 10 minutes, about 1:40 per round.

Scale up to 70/44 lb kb

Cash Out

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run