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.
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.