The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder


Spend 10 minutes working up to a challenging bench press for 3 reps


Flippin Malarkey (Time)

For time – 6 rounds

8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)

8 knees-to-elbow

12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)

8 bootlegger burpees 15’ (a hybrid of burpees and shuttle sprints, do a burpee, run the distance, then turn around and face the lane before repeating)

1 min rest

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

Scaling Guide: 15 – 23 min, about 3 min per round including rest.

Scale Up: 135/85lb bar, 88/70lb kb