The Foundry Union Station – CrossFit
Review tire flip technique
A: “REGIONALS 10.5 (CANADA)” 2010 CROSSFIT GAMES REGIONALS WOD (Foundry variation) (Time)
In teams of 2-3
12 Tire Flips (Big Fucker/Sort of Big Fucker)
6 Clean and Jerks (135/95 lb)
350 meter Run
9 Tire Flips (Big Fucker/Sort of Big Fucker)
9 Clean and Jerks (135/95 lb)
450 meter Run
6 Tire Flips (Big Fucker/Sort of Big Fucker)
12 Clean and Jerks (135/95 lb)
700 meter Run
The athlete must jump in and out of the tire to the other side
after each flip.
-Tire flips can be divided as needed.
-Each member completes the number of C&J (one barbell, or two if an F/M combination)
-Run is completed together as a team
If athletes decide not to run due to the rain.
They each must complete:
450m,550 m, 800 m row
Accumulate 3 minutes of weighted plank