The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause low hang power clean (pause 3 seconds at or just below the knee)

Learn To Fly (AMRAP – Reps)

5 rounds for max reps.

1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 105lbs, Performance: 155lbs)

1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)

1 min Cal Row

1 min rest

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

Scaling Guide: 200 – 300 reps, about 40 reps per round.