The Foundry Union Station – CrossFit
Context
competition
Mobility
coaches choice
Metcon
A: (19.01.11) Wrecking Ball (3 Rounds for time)
In 11 minute intervals.
(0-10 minutes)
21-15-9 / 18-12-6*
Assault Bike Calories
American KB swings (53/35*/26#)
then (10:01-20:00)
9-12-15-18-21
-Alternating DB Snatch (50#/35#*/20#)
-Wall Balls (20#/14#*/10#)
then (20:01-30:00)
Performance: 1500 m row / Athletic*: 1200 m row / Fitness: 1000 m row
*Women’s RX.
Scaling Guideline: Each work interval should take about 4-8 minutes. The goal is to complete the rep scheme unbroken for a long as possible.
Score each round
Cooldown
mandatory cooldown
Cash Out
4 x
160 ft Farmers carry AHAP
:30 Sec side plank right
:30 sec side plank left.