The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm – Up (No Measure)


Row 10 Kcal

5 Inch Worms with Push-up

10 Air Squats

15 Trunk Twist

Metcon (AMRAP – Reps)

Teams of 2 – AMRAP 20

P1 – Kcal Row (30/20)

P2 – Bear Crawl 1 Lap around gym

– AMRAP Kettlebell swings – US (53/35)
*Score is Kcals + KB Swings

*Partners switch once row is complete

Metcon (Distance)

Shuttle Runs – 12 Rounds :45 Clock

20m | 40m | 60m | 80m | etc…

*Continue increasing distance until you can no longer complete the allotted work in the round.

*Once you fail, drop back to previous round’s distance and maintain for remainder of rounds.

*Score is the last round in meters you successfully completed.