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The Foundry Printers Row, The Foundry Union Station – Extra Credit

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Metcon

For Time:

25/20 cal Ski Erg

5 Muscle Ups*

*Muscle Ups scaled to Jumping Muscle Ups

Metcon (Time)

Record total reps

Gymnastics

3 x 50 ft. HS Walk

*Scale to 3 x 10 wall walks with 10 second pause hold at the top

Handstand Walk

Record distance walked, or total number of wall walks performed

Accessory

Complete 21-15-9 reps @ easy-moderate pace:

-Medball GHD sit ups (20/14)

-Barbell back extensions (10-20kg bar)