The Foundry Printers Row, The Foundry Union Station – Team CrossFit

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(No Measure)

w/ partner

50 alternating med ball over the shoulders for time

*med ball weight 20lbs or more

Metcon (Time)

For time – 35 min Cap

3 rds

10 Back Squats 95/75

10 Push Ups

Both Partners Run 100m shuttle

2 rds

12 Deadlifts 135/95

12 Bar Facing Burpees

Both Partners Run 200m shuttle

1 rd

14 Front Rack Lunges 95/75

14 KB Swings 70/53

Both Partners Run 300m shuttle

*Shuttle length is 10m

*Partners alternate sets i.e. partner B completes 10 back squats then partner B, Partner A completes 10 push Ups then Partner B. etc.