The Foundry Union Station – CrossFit

View Public Whiteboard

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.