The Foundry Union Station – CrossFit
Context
Competition
Mobility
Coaches Choice
Metcon
A: 1/2 “Murph” (Time)
For Time CAP 30:
800 m run
– 50 Pull-Ups
– 100 Push-Ups
– 150 Air squats
800 m run
Partition the pull ups, push ups and air squats as needed.
If you have a 20#/14# weighted vest wear it.