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The Foundry Union Station – Event

Warm-up

Strength

Sled Push

Max Weight added to sled

– 10m Push in 7 seconds

Ring Rows (4×6)

– Select a body angle that is challenging for you but allows you to complete all 6 reps with good form

Metcon

Metcon (AMRAP – Rounds and Reps)

“Mallers”

AMRAP 20 – Teams of 2

One person works at a time (*except during situps)

– 50 Wall Balls

– 40 MB Situps w/ pass

– 30 cal Assault bike or row

– 20 Burpees

– 10 reps of 20′ lunge