The Foundry Union Station – CrossFit


Context: Competition – Thoroughly warm up so you can hit this workout hard right from the beginning to get your best score.

Mobility: Hip


Back Squat (1×3)

3-3-3-3-3 back squat (5 sets of 3 reps, increase weight with each set to max)


Skill Practice Warm Up: Perform 5 reps on the minute for 5 minutes from the rack.

Like a G6 (Time)

3 rounds for time.

10 overhead squats (Health: 55lb front squat, Athletic*: 95lbs, Performance: 135lbs)

50 Double unders (Health: 100 singles, Athletic: 50 including attempts, Performance*: 50 double unders)

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

Scaling Guide: 3:30 – 9:00, about 2 min per round.

Rx + Scale Up: 155/105.